Advertisement

The Insider’s Guide to Healthy Hawaii: No Equipment Upper Body Exercises

The Insider’s Guide to Healthy Hawaii: No Equipment Upper Body Exercises

These simple exercises help tone your arms, chest and shoulders.

Here are two great exercises to tone your upper body. The best part is that these two moves require only your body weight and a chair. Since they don’t require fancy equipment or a gym membership, you can do them anywhere, anytime!

Personal trainer and strength and conditioning expert Tim Rabetoy suggests these basic moves to tone your upper body. 

Chair/Bench Dip 
Targets: Arms 

Technique: Sit on a bench or a chair with enough room for your arms to be on the bench or chair right next to your hips. Place your thumbs just underneath your bottom, walk your legs away from the bench, keeping your upper body straight. Slowly lower yourself to the ground and then press back up, straightening your arms. Hold for 1 second and repeat. Inhale on the way down and exhale on the way up.  

Tip: To prevent pain or injury, keep your body as close to the bench as possible (almost touching) when performing the exercise.  

Push-Up or Modified Push-Up 
Targets: Chest and shoulders  

Technique: For a standard push-up, start on your hands and knees and place your hands shoulder-width (or a little wider) apart. Come off your knees and straighten your legs and back. Slowly lower your chest toward the ground and then press back up to full extension. For modified, do the same movement, but stay on your knees with a flat back. For both versions, inhale on the way down and exhale on the way up.  

Tip: For a standard push-up, keep your trunk tight to keep your body straight throughout the exercise. For modified, you can make it easier by keeping your eyes on your knees as you go down and focusing on touching your forehead to the ground before pushing back up to a full extension.  

This content originally appeared on Well-Being Hawaii.

Medically reviewed in May 2018.

The Insider’s Guide to Healthy Hawaii: Chicken Long Rice
The Insider’s Guide to Healthy Hawaii: Chicken Long Rice
In Hawaii, we call those transparent noodles “long rice,” which is a misnomer if ever. Almost never made from rice, long rice is made from mung bean s...
Read More
The Insider’s Guide to Healthy Hawaii: Surfing in the Moonlight
The Insider’s Guide to Healthy Hawaii: Surfing in the Moonlight
There are few experiences I’ve had in my life as exhilarating as night surfing. There’s something incredible about surfing in the dark, under a full m...
Read More
The Insider’s Guide to Healthy Hawaii: Social Network Connects Those Affected by Cancer
The Insider’s Guide to Healthy Hawaii: Social Network Connects Those Affected by Cancer
"Aloha" may be the perfect word to summarize my initiation into the cancer world. As soon as I heard the words, “you have cancer,” I said goodbye to t...
Read More
Hawaii Health Alerts: Dental Emergency Room Visits Increasing
Hawaii Health Alerts: Dental Emergency Room Visits Increasing
A growing number of people are visiting the emergency room (ER) for long overdue dental care. According to the American Dental Association, dental-rel...
Read More