BEGINNER ARM EXERCISES

[{"selector":"#anim-2a98454e-bb6c-436f-be29-1192058d80b0","keyframes":[{"offset":0,"transform":"translate3d(0, -204.93827%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -57.628641523999995%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -19.592098612%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -7.357283893%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -3.1970370119999996%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":1600,"fill":"both"}] 4 4 25 Min Arms

What are your PUSH muscles? Push muscles include the chest, shoulders and triceps (think muscles you'd use to push open a door).

[{"selector":"#anim-25173abb-8815-4472-b101-f577d5a9a1c9","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] 25 Min Arms

Why should women work PUSH muscles? These muscles are important for everyday life! PLUS, women in particular under-train the chest muscles.

[{"selector":"#anim-fb685e70-22c5-4e07-a67d-2099dfe0155f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cad4f476-48ec-4c3a-bfc2-2991308b27f4","keyframes":{"transform":["translate3d(-110.94891%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 25 Min Arms

HIP THRUST + CHEST PRESS

[{"selector":"#anim-78157ad7-300f-48cb-b16a-2713aef6113a","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}] 1

INCLINE PUSH UP + KNEE DRIVE

[{"selector":"#anim-763c9bdc-191c-40c5-9b79-c0d8ae1705fb","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}] 2

FRONT RAISE + PRESS

[{"selector":"#anim-7bea5ab0-f7e2-422f-90a8-51ac38593f2c","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}] 3

PLYO TRICEP PUSH UPS

[{"selector":"#anim-2c4ae166-3921-4ee9-9141-e4e33ac8d8f6","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}] 4

1. Hip Thrust + Chest Press 2. Incline Push Up + Knee Drive 3. Front Raise + Press 4. Plyo Tricep Push Ups DO IT: 40 secs work, 20 rest Repeat x2 Sets

[{"selector":"#anim-e6afeb21-c1b6-491e-a6e1-e380de3bc7f7","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] 25 Min Arms

Tap below to try these 4 arm day exercises in a guided, 25-Min Arm Workout At Home!

[{"selector":"#anim-63165dbf-dab9-49d0-a884-66dba72349d2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0542cef4-a6ea-4af5-8251-0133e1af3aff","keyframes":{"transform":["translate3d(-111.70732%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] FULL Workout

Work your PULL muscles next in this Back and Bicep Workout for Women!

[{"selector":"#anim-24d2da7b-9694-4d2c-9cd8-504b9f68c0ab","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a84a0cf3-645a-4ba1-91e0-9215d6a9f16e","keyframes":{"transform":["translate3d(-111.70732%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Back + Biceps

BEGINNER ARM EXERCISES

Build STRONG Arms at Home! 💪

What are your PUSH muscles? Push muscles include the chest, shoulders and triceps (think muscles you'd use to push open a door).

Why should women work PUSH muscles? These muscles are important for everyday life! PLUS, women in particular under-train the chest muscles.

TRY 4 Exercises 👉

HIP THRUST + CHEST PRESS

Targets: Chest, glutes, hamstrings and core. ⭐ Strengthen the glutes AND chest w/ this combo!

INCLINE PUSH UP + KNEE DRIVE

Targets: Chest, shoulders, triceps, back, abs and core muscles. ⭐ A low impact way to raise your heart rate!

FRONT RAISE + PRESS

Targets: Chest, shoulders, triceps, back, abs and core. ⭐ A controlled move that targets the upper body and core.

PLYO TRICEP PUSH UPS

Targets: Triceps, chest, abs and core. ⭐ An incline supports your core, making the push up accessible to beginners!

1. Hip Thrust + Chest Press 2. Incline Push Up + Knee Drive 3. Front Raise + Press 4. Plyo Tricep Push Ups DO IT: 40 secs work, 20 rest Repeat x2 Sets

Screenshot Workout

Tap below to try these 4 arm day exercises in a guided, 25-Min Arm Workout At Home!

Work your PULL muscles next in this Back and Bicep Workout for Women!