Strong, sculpted arms aren’t only a seasonal fitness goal. If you’re new to exercise, or if standing or getting down on the floor for moves like push-ups feels challenging, knowing where to begin can be difficult. The good news is that there’s an easy starting point — three simple, seated exercises that help strengthen and shape your upper body using only your bodyweight.
Building a strong upper body goes far beyond appearance. Upper-body strength supports everyday movements such as lifting shopping bags or laundry, reaching items on high shelves, opening doors, or pushing yourself up from a chair. As we age, this strength becomes even more important. A well-conditioned upper body can help reduce injury risk during falls and supports balance and control when climbing stairs or moving independently.
As with any new routine, if you’re recovering from an injury or managing specific mobility limitations, it’s wise to consult a qualified professional before starting. While these exercises are suitable for most people, stop immediately if you feel pain and seek guidance to ensure proper form and avoid unnecessary strain.
What Does the Workout Involve?
This routine was created by Deron Buboltz, a certified Strength and Conditioning Specialist for Seniors. It includes three bodyweight exercises. Perform each movement for 20 seconds and repeat the full circuit five times to complete a five-minute workout. Short rest breaks between rounds are optional if needed.
Exercises Included in the Routine
Chicken-wing arm raises: Sit upright in your chair and engage your core by gently drawing your belly button toward your spine. With elbows bent, lift both arms out to your sides. Hold briefly at the top, then slowly lower them back toward your body.
Double-jab movement: Begin with your arms raised and elbows bent. Focus on squeezing your shoulder blades together. Make a fist with each hand and extend both arms straight forward. Pause, then bend your elbows to return to the starting position.
Double-arm flutter: Stretch your arms forward, away from your body. Gently flutter them up and down. This movement also supports better circulation while activating the upper-body muscles.
This workout targets areas often referred to as “flabby arms.” While fat loss can’t be isolated to one spot, these exercises effectively engage the triceps, biceps, and shoulder muscles. For added intensity, you can hold light dumbbells in each hand as you perform the movements.
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