No Gym No Problem: Great Arm and Chest Exercises for the traveller

Many people find the traditional push-up very difficult to do as it requires a great deal of upper body strength. An incline push-up is a great way to improve the strength of the upper body and tone the muscles of the chest, arms and shoulders.

The major muscle groups used to perform the incline push up are: Pectoralis Major (chest), Deltoids (shoulders) and Triceps.

Repeat 15 times

To make the exercise harder, simply lower your starting position, as shown in the diagram below!

To really push yourself you can use a resistance band to add more effort.

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For this exercise you need a heavy object that you can hold easily in your hand, e.g. a filled water bottle.
This exercise will work the biceps and the back muscles, and therefore is a great complement to the push-up as it works the opposite muscles.

Extend your arm so it is straight underneath your shoulder, then pull the weight up to your side as shown below, squeezing the shoulder blades together.
Repeat 10 times on both sides.
If you do wish to use a dumbbell for this exercise, we recommend either the Bowflex Selecttech 552 Adjustable Dumbbell Reviewed here or Bayou Fitness Adjustable Fitness Dumbell

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This exercise really targets the back of the arms – an area that most people want to look really toned and defined.
You can perform tricep dips almost anywhere – simply find the edge of a chair, coffee table, bed etc. and bend the elbows back lowering the body and push back up again.
Repeat 15 times

Beginners may wish to keep their legs at a 90 degree angle – moving the feet further away from the body makes the exercise harder.

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This exercise targets the upper back (trapezius) and shoulder (deltoid) muscles.
Hold two weighted objects (e.g. food cans) in your hands slightly closer than shoulder width apart.
Raise the weights close to your body so that your elbows are parallel or above your shoulders, and lower back to the starting position.

Repeat 15 times.

If you wish to use a barbell for this exercise, we recommend the US Weight 55lbs Duracast Barbell Set.

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Standing straight, hold a weighted object in both hands with the palms facing outwards against the thighs. Raise the weights up towards the shoulders keeping the elbows pressed into the sides of the torso. Aim to keep your body completely straight and avoid any rocking movement or moving the shoulders forward to assist with the movement.

If you do wish to use a dumbbell for this exercise, we recommend the Reebox Rubber Hex Dumbbell which comes in a variety of colours and weights

See Light Dumbells