Strong, toned arms aren’t just a seasonal goal. If you’re new to exercise or find it difficult to stand or get on the floor for moves like push-ups, starting can feel overwhelming. Thankfully, there’s a solution — three simple seated exercises that can strengthen and sculpt your upper body using just your own bodyweight.
Why Upper Body Strength Matters
Building a strong upper body isn’t only about appearance. Everyday tasks like lifting groceries, moving laundry, reaching for items on a high shelf, or pushing yourself up from a chair all rely on upper body strength. As we age, maintaining this strength becomes crucial. It helps prevent injuries from falls, supports stability when climbing stairs, and ensures you can move independently with confidence.
Before starting, if you’re recovering from an injury or have mobility concerns, consult a qualified professional. These exercises are generally safe, but if you feel pain at any point, stop and seek guidance to protect your joints and maintain proper form.
About the Workout
This five-minute seated routine was designed by Deron Buboltz, a certified Strength and Conditioning Specialist for Seniors. It includes three bodyweight exercises, each performed for 20 seconds. Repeat the circuit five times. You may rest briefly between rounds if needed.
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The Exercises
- Chicken-Wing Arm Raises: Sit upright, engage your core by drawing your belly button toward your spine. With elbows slightly bent, lift both arms out to your sides. Pause at the top, then lower your arms back to your torso.
- Double-Jab Exercise: Start with arms raised and elbows bent. Squeeze your shoulder blades together, make fists with your hands, and extend both arms forward. Pause, then bend your elbows to return to the starting position.
- Double-Arm Flutter: Extend your arms in front of you and flutter them up and down. This movement also encourages better circulation while engaging the shoulders and arms.
What This Workout Does
These moves target the triceps, biceps, and shoulder muscles. While you can’t spot reduce fat, regular practice can help tone your arms and build strength. For added challenge, try holding light weights in each hand to increase resistance and intensity.
