6-Minute Workout for Tighter Arms after 45
This workout requires only your body weight and a sturdy elevated surface (bench,couch,or box) for incline push-ups. It’s designed to be rapid and effective, taking just six minutes to complete.
What you need:
* Bodyweight
* Sturdy elevated surface (for incline push-ups)
* Clear floor space
The Routine:
- Incline Push-Ups
- Renegade Rows
Directions:
* 45 seconds of work
* 15 seconds of rest
* Complete both exercises, rest for 30 seconds, then repeat.
Incline Push-Ups
Benefits: Emphasizes triceps, reduces shoulder strain, increases time under tension, engages shoulders and core. Builds strength and firmness without joint stress.
How to Do It:
- Place hands on a bench or sturdy surface at shoulder width.
- Step feet back and form a straight line from head to heels.
- Lower chest toward hands, keeping elbows close to sides.
- Press through palms and fully extend arms at the top.
- maintain tension in triceps on every rep.
Variations: Knee incline push-ups,slower tempo push-ups,single arm assisted incline push-ups.
Renegade Rows
Benefits: Focuses on total-body control, works shoulders, triceps, upper back, biceps, and core. Creates deep, joint-amiable tension for improved firmness and definition.
How to Do It:
- Start in a high plank position with hands stacked under shoulders.
- Set feet wider than hip width for balance.
- Shift weight slightly to one side.
- Lift the opposite hand and pull elbow toward ribcage.
- Lower hand with control and switch sides.
- Keep hips as level as possible.
Variations: Incline bodyweight renegade rows, slow tempo renegade rows, pause and hold renegade rows.
Best Tips for Tighter Arms after 45
(The article also mentions the importance of hydration, but that information is not included in the workout details.)
