The Best Bodyweight Arms and Shoulders Workout for Women

Save this arms and shoulders workout to build a strong, toned upper body – no weights needed!

There’s a reason most women find push ups to be hard. Actually, there are two reasons. First, they’re, um, hard. Second, most women I know aren’t gung-ho on dropping and giving ’em 20.

But it’s time to reconsider. Because push ups, and the other body weight exercises you’ll find in this workout, hit your upper arms and shoulders in the best possible ways. You’ll build strength and definition, improve your posture and love the way your clothes fit your new contours.

This workout puts a twist on classic exercises that target your upper body, and specifically arms and shoulders. (Want to target your back and core? Here’s a lower back workout for you to try). Start with a warm up and then move on to a mix of push and pull exercises. Don’t be afraid to try challenge yourself with exercises you know will be hard! You can always pause mid-set, and finish when you catch your breath.

How it works: Do one set of each exercise for the number of reps recommended. Choose a weight that leaves you feeling the burn on the last 2-3 reps of each set. Once you’ve completed one set of each exercise, repeat!

Equipment you’ll need: XXXXX

The Best Bodyweight Workout for Toned Arms and Shoulders

Turn up your favorite playlist, throw your hair in a messy bun and let’s go.

Plank Up Downs

Start in a high plank position with your hands under your shoulders and core engaged. Lower your right elbow to the mat, followed by your left so that you are in an elbow/forearm plank position. Pause and then straighten your right arm, and then left, to finish the rep back in a straight arm position.

Do 10 reps.

Make this exercise slightly easier by doing the up downs from your knees.

Hand Release Push Ups

Start in a high plank position with your hands under your shoulders and core engaged. Bend at the elbows to lower your body to the floor. Once your chest is on the floor, release your hands from the mat by squeezing your shoulder blades up and back. Pause and then place hands back on the mat. Brace your core and keeping your body in a straight line, push back up to your start position.

Do 10 reps.

Modify these push ups by switching to balance on your knees for the “up” portion of the push up. Alternatively, you could skip the hand release and do incline push ups instead.

Bench Dips

Place a bench behind you, perpendicular to your body. Face away from the bench and hold on to the edge on either side of your butt, fingers facing forward. Slide your butt forward off the bench, knees bent at a 90 degree angle. Bend at the elbows until your butt is inches from the ground. Push through your hands to engage your triceps and return to the start position.

Do 12 reps.

To modify, you can do tricep dips from the floor. You’ll do the same basic movement but your hands should be on the floor behind you, under your shoulders and just behind your butt. Remember to bend at the elbows to lower your butt towards the floor so that your triceps do the work!

Pike Push Ups

Start in a high plank position. Engage the core to lift your hips towards the ceiling until your body is in the form of an upside down V. Tuck your chin. Bend your elbows and lower your upper body until your head nearly touches the floor. Pause, and then push yourself back up until your arms are straight.

Do 10 reps.

If this variation feels to hard to start with, place your hands on a sturdy surface in front of you at about knee height. With your upper body at a higher starting position, you’ll still reap the shoulder and arm benefits but you’ll be able to work up the strength and confidence for a full Pike Push Up from the floow.

Elbow Plank to Dolphin

Start in a plank position, with your elbows directly under your shoulders, forearms on the ground. Lift your hips up off the mat so that you are holding your body in a straight line. Engage your core and push your hips up towards the ceiling and slightly back, coming to a pause in dolphin pose. Return to a straight body position.

Do 12 reps.

Plank Tricep Extensions

Start in a straight arm plank position with your hands slightly in front of your shoulders and head. Slowly shift your weight back and lower your elbows to the floor. Pause and then shift your body weight forward again, pushing up through your palms to return to a straight arm position.

Do 10 reps.

Side Plank with Front Raise

Begin with your right forearm and hip on the ground, left foot stacked on top of your right, left hand reaching for the ceiling. Lift hips until your spine is in a straight line from the base of your skull through your tailbone and to your heels. Hold tight, keeping your hips and shoulders facing forward. Slowly lower your left arm towards the ground directly in front of your chest, and then back up towards the ceiling.

Do 12 reps each side.

To modify the side plank and still benefit from the arm raise, bend your bottom leg and rest your knee on the ground. This will provide some core support while leaving you free to build strength in your shoulders.

Narrow Incline Push Ups

Begin in a straight arm plank position with your hands elevated on a bench or step in front of you. Your hands should be just narrower than shoulder width apart. Bend at the elbows and lower your chest towards the bench. Pause and then push back up until your arms are straight.

Do 10 reps.

The narrow placement of your hands helps to target your triceps a bit more. If it feels unstable, try a regular or wide stance incline push up instead.