Upper Arm Exercises

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Chair Dips

Upper arm exercises, such as Chair Dips, target the triceps, but also tone the biceps and shoulder muscles. This exercise, combined with push-ups, gives you a nice long and lean look in your upper arms, rather than the bulkier, highly-developed look.

REPS: 10-12
SETS: 1-2
FREQUENCY: 2-3 times per week


  • Bend the knees (easier) or straighten the legs out in front of you (more difficult).
  • Keep your arms at a 45 degree angle from your body.
  • Keep your back right up against the edge of the chair (don't move away from it).
  • You want the chair to be high enough off the ground so that you can dip down low enough for your elbows to form a right angle and your upper arms to be parallel with the floor.
  • Don't go past this point, or you may strain your shoulders.
  • Push back up till your elbows are straight again.

ADVANCED MUSCLE CHALLENGE: Straighten your legs out in front of you instead of bending them while doing the chair dips for a leverage that creates a more intense workload for the muscle.


Push-Ups compliment chair dips wonderfully and help strengthen and tone the biceps, triceps, and shoulders. The shoulders and biceps are targeted more than the triceps in the push up exercise.

REPS: 10-12
SETS: 1-2
FREQUENCY: 2-3 times per week


  • Keep your butt tucked down toward the ground and in line with your back
  • Place your hands under your shoulders with your fingers pointing forward.
  • Keep your arms at a 45 degree angle from your body as you do each push-up.
  • Lower your body evenly, pushing back up after almost touching chest to the floor.

ADVANCED MUSCLE CHALLENGE: Instead of resting on your knees, you can lift up onto your toes and create a straight line from your head, through your back, to you toes. For an even harder challenge and to really build your arm muscles, you can bring the right knee to the right elbow as you move through the push-up, alternating with the left and right knees.

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