The 30 Most Powerful Arm Exercises For Titanic, Toned Arms

Arms Exercise 19: Standing Dumbbell Push Press

How To:

Primary Muscles: Shoulders, Triceps

• Stand holding two dumbbells with a neutral grip. Curl the dumbbells up to chest height — this is starting position.
• Bend your knees, dip down slightly, and powerfully press the weights overhead. Hold the weights up for 1s and return down to start. Repeat.

Video Demo — Standing Dumbbell Push Press

Arms Exercise 20: Bench Reverse Flies

How To:

Primary Muscles: Shoulders (Rear Deltoids)

• Set a bench to 60° and lie face down.
• Keep your chest in contact with the bench, contract your shoulders, bend your arms slightly, and powerfully raise the dumbbells laterally. You should form a T at the top.
• Squeeze your shoulder blades for .5s and return to full extension. Repeat.

Video Demo — Bench Reverse Flies

Arms Exercise 21: Push Ups with Torso Rotation

How To:

Primary Muscles: Chest, Shoulders, Triceps

• Start in push up position with two light dumbbells (A).
• Complete a full push up (B) and on the way up powerfully rotate your torso and feet, raising your right arm upwards into a full extension (C). Your body should form a sideways “T” — keep your abs and obliques tight and hold a straight torso for 1s.
• Lower the weight, complete a push up, and repeat for the left arm.