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Get Stronger Arms Fast

Lose the sleeves and the jiggle with this superfast sculpting workout.

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Plank Press

What you'll need: a pair of 3- to 5-pound dumbbells, a yoga mat

Targets shoulders, back, triceps, and abs

  • Place dumbbells at top of mat, then get into full push-up position with arms shoulder-width apart and hands directly under shoulders; step feet out slightly wider than shoulder-width.
  • Keeping hips level, lift right hand and pick up one dumbbell; drive right elbow backward at shoulder level, keeping arm close to side and palm facing down.
  • Extend right arm forward.
  • Return right elbow to bent position and repeat.
  • Do 10 reps, switch sides and repeat. Do 2 sets.

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Monkey Arms

Targets shoulders, triceps, and biceps

  • Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides.
  • Raise dumbbells up along sides of rib cage to armpits, elbows pointing out to sides.
  • Extend arms out to sides, palms down. Reverse motion back to start.
  • Do 2 sets of 20 reps.

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Pom-Pom Circle

Targets shoulders and arms

  • Stand with feet hip-width apart, holding a dumbbell in each hand, arms slightly out to sides in an upside-down V.
  • Slowly raise extended arms overhead, drawing five tiny circles with each weight on the way up until arms form a V.
  • Slowly lower arms to sides, reversing direction of circles, to complete 1 rep.
  • Do 2 sets of 10 reps.

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Hammer Punch

Targets shoulders and biceps

  • Stand with feet hip-width apart, holding a dumbbell in each hand, with arms by sides and palms facing forward.
  • Bend elbows near rib cage to bring dumbbells next to shoulders while keeping palms facing forward.
  • Punch left arm out to left side, palm facing forward, and then quickly bring dumbbell back to shoulder. Repeat with right arm to right side, then lower arms to start.
  • Do 2 sets of 20 reps, alternating sides. MAKE IT HARDER: On final rep, do 20 fast-paced punches with left arm, then repeat with right arm.

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Oblique-Twist Triceps Push-Up

Targets triceps, obliques, and outer thighs

What do you think? Review this slideshow!

dcsdjs47924 wrote:

None of the videos play. They all produce the same error. I am using the latest Firefox with a WIN7 PC.

2/24/2014 04:47:01 PM Report Abuse
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9/3/2013 08:43:53 AM Report Abuse
james.walker82735 wrote:

until I looked at the paycheck ov $7310, I didnt believe that my neighbour was like they say truly bringing in money in their spare time at there computar.. there best friend has done this for only about nine months and recently took care of the morgage on there cottage and bourt themselves a Lotus Elan. go to, =

5/9/2013 02:38:48 PM Report Abuse
AFITength wrote:

This isn't balance...

4/22/2013 10:20:55 AM Report Abuse
substituteoflove wrote:

the video don't work :(

4/13/2012 08:48:15 AM Report Abuse
eimaj1117 wrote:

Didn't work for me either...

4/10/2012 10:02:41 PM Report Abuse
meg6187 wrote:

Is there a way to let Fitness know that we aren't able to watch the video?

4/9/2012 04:12:28 PM Report Abuse
kfforester wrote:

I'm having the same issue

4/9/2012 02:11:30 PM Report Abuse
cmrask58 wrote:

201, Unable to load stream or clip file, connection failed: netConnectionURL is not defined, clip: '[Clip] 'mp4:videos/fitness/2012/03/06/plank_press_web_version13310

4/9/2012 09:46:54 AM Report Abuse
reckless30 wrote:

i had the same problem

4/9/2012 08:51:10 AM Report Abuse
carolekveen1 wrote:

Video didn't work. I watched Kozey Shack comercial 5 times but the workout video never loaded. :(

4/9/2012 05:10:28 AM Report Abuse

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