The Challenging At-Home Arm Workout without Any Push-Ups


Pushups are a kind of powerhouse exercise and trainers love to point out the benefits of them as it hits your major muscle groups; mainly your upper body and core. But there is a downside to this. If not done right, pushups can cause neck, shoulder and back injuries, you can strain your muscles, etc. However, pushups are not the only exercise to give you strength and toning. There are plenty of exercises for working out your arms without doing any pushups. 

Arm circles

This is an easy exercise that can warm up your body. You can do it anywhere at all. Arm circles are dynamic stretches and they also work several muscles and burns fat.

Bear Crawls

Crawling across the room forward and backward can strengthen and increase endurance in your arms, shoulders, and chest. They also improve your stability and core functions.

Triceps Dips

They are easy to do at first but once you maintain your pace you will feel your arm muscles burned up, but you will be toned in no time. It affects your upper and lower back, shoulders, chest, and triceps.

Floor Dips

They target the muscles on your back arm. It also burns calories and tones up the arm and prevents them from being flabby.


This is a very effective exercise especially after when you have done floor dips. It will stretch your whole body and will help release stress. It also strengthens the muscles of your anterior chain while stretching the muscles of your posterior chain.

Step Climbers

It sheds fat from your shoulders. Also, it strengthens and tones your biceps and triceps. It is a great cardio exercise that builds muscle as it is weight-bearing exercise. 


Punching back and forth improves core stability, develops self-defense skills as well as improves body shape and decreases stress. 

Resistance Band Chest Press

This allows you to work your chest up without putting any weights on your wrists. Including chest, it targets your overall upper body muscles. 

Wall Presses

Being a lot similar to pushups, this exercise activates a lot of the same muscle group and gives serious results. It will affect your arms, shoulders, and chest. You can do it during the commercial or in the kitchen etc. 

Forearm Plank

Pushups put a lot of pressure on your wrists. The quick fix to the problem is the forearm plank where the pressure will be divided. It makes your core harder and strengthens the abs and legs.

Buying a pair of dumbbells can go a long way and will give you many benefits. You can do various exercises using the including 

  • Overhead press
  • Dumbbell chest fly
  • Windshield wiper curl
  • Dumbbell Squat and press
  • Triceps Extension
  • Biceps Curl
  • Dumbbell Reverse Fly
  • Dumbbell Floor press

All of these above-mentioned exercises work as an alternative to pushups and serves the same purpose as them. Few points you should remember while doing these exercises i.e. breathe properly, warm up your body and never forget stretch exercises.