Best Bodyweight Arm Exercise to Tone the Arms

Do the dip, the Tricep Dip, to tone those arms and get rid of that bingo wing!

Whether you’re just getting ready for that summer tank or that sleeveless little black dress, we bet you want the right to bare arms! That means there’s no better time than the present to tone up those arms!

The triceps are a huge muscle group in your upper arm, so SSoD’s very own Cat Kom is here to show you a great tricep exercise you can do just about anywhere.

Dip It!

We love Tricep Dips because all you need is your body weight and a base. The base can be a park bench, a kitchen chair, a low wall, a weight bench, you name it – if it’s about knee height, it’s your best arm workout tool. And another cool thing about this exercise: you can modify the intensity of the exercise just by moving your feet! Ready to give it a try?

Get started:

Sit on the edge of the bench with your back nice and tall. Put your hands on either side of your hips. Got bad shoulders? You can still do this with your arms in a wider stance, further from your hips.

Level 1:

Keeping that back straight, move your booty just off the bench. Set your feet close to your bench so your knees are at a 90-degree angle. Slowly drop your bum down, bending your arms to a 90-degree angle, and then push up out of it.

Level 2:

With just a small modification, you can up the intensity a bit. Extend your legs out a bit further from your base so the knees are at an obtuse (nice word Cat!) angle. Be sure to keep your bum right next to your chair though!

Level 3:

Ready to really cut up those arms? Set your legs straight out away from the bench. (And you know it: keep that booty back!)

Whatever level you choose, shoot for 12-15 reps and 3-4 sets. Once you can knock these out easily, be sure to kick up the intensity.

To keep from getting ‘bingo wings’, be sure you’re doing lots of triceps dips everywhere you go, including the classes you can find at Studio SWEAT onDemand.