Juniors and Adults Arm Strength/Toning Exercises

 

 

Exercise Name

Climbing Pushups

Exercise Code

AACP1

Exercise Description

With a mat in front of the hands,
begin in a pushup position.  Perform
one pushup and then move hands one by one onto the mat and perform another
pushup.  Then “climb” hands
back down to floor and repeat.

Exercise Variation

This can be done by holding in a
plank position and “climbing” hands up to mat and holding, then
moving hands back down to floor without performing the pushups.

Exercise Teaching Hints

Keep back straight.  Mat should be place immediately in front of
hands so that feet can remain stationary.

 

 

Exercise Name

Down Down Up Up

Exercise Code

AADU2

Exercise Description

Begin in pushup position.  Perform a pushup and then take one hand and
bend elbow to reposition body weight to balance on a forearm, then move so
that both forearms are on the ground. 
Balance in that position before returning to a standard pushup
position.

Exercise Variation

This can be done as described
above but with bent legs.

Exercise Teaching Hints

Keep back straight and use muscles
of core to improve stability.

 

 

Exercise Name

Walkout Pushup

Exercise Code

AAWP3

Exercise Description

Start from standing and bend over
to touch toes.  Put hands on ground and
walk out taking steps with hands out toward a full pushup position.  Complete 5 pushups then walk back up.

Exercise Variation

This can be done from a kneeling
position also.

Exercise Teaching Hints

Go slowly and take small
“steps” to maintain posture and prevent falling on stomach.



 

 

 

Exercise Name

Balance Tosses

Exercise Code

AABT4

Exercise Description

With a partner or in a group,
perform toss/catch while balancing on one leg. Change positions, can be leg
lift in front, to side, scale position, squat, etc.

Exercise Variation

Stand on one leg and gain balance
then toss a ball or bean bag in the air to yourself and catch.

Exercise Teaching Hints

Focus on balance first, then on
the toss and catch

 

 

Exercise Name

Triceps Pushups

Exercise Code

AATP5

Exercise Description

Begin in pushup position, but
unlike a regular pushup, put your hands together, thumb to thumb and index
finger to index finger.  Lower into
pushup position and push back up to start. 

Exercise Variation

Perform as described above but use
bent legs for the pushup.

Exercise Teaching Hints

This exercise uses the triceps
muscles. Be sure to isolate that group.

 

 

Exercise Name

Gap Pushups

Exercise Code

AAGP6

Exercise Description

Place two mats or steps far enough
apart that you can put one hand on each mat and be in a comfortable position
to perform a pushup.  With the hands
elevated on the platforms, perform a pushup going as low as possible, then
return to start position.

Exercise Variation

Perform as described above but use
bent legs for the pushup.

Exercise Teaching Hints

Make adjustments to platform
placements if positioning is not comfortable.

 

 

Exercise Name

Wheelbarrows

Exercise Code

AAW7

Exercise Description

Perform wheelbarrow walks with
partner.

Exercise Variation

If unable to walk forward, have
partner hold feet and balance in wheelbarrow position.

Exercise Teaching Hints

Take slow steady steps.  Partner holding ankles should not rush the
one balancing on their hands.



 

 

 

Exercise Name

Wall Pushups

Exercise Code

AAWP8

Exercise Description

Stand next to wall, one arm
stretched out to side, feet an arm’s length away from the wall.  With hand against wall, bend elbow and lean
in towards wall, then push back up to neutral position.

Exercise Variation

Can also be performed facing the
wall with both hands used simultaneously.

Exercise Teaching Hints

Keep feet stationary when
performing this exercise.

 

 

Exercise Name

Table Top Arm Lifts

Exercise Code

AATTA9

Exercise Description

Begin in table top position.  After balance is established, lift one arm
and reach toward the ceiling.  Lower
that hand back down and shift weight to raise opposite arm toward ceiling.

Exercise Variation

Hold table top position.  If possible, lift hands to shift weight
from one arm to the other, even if not reaching toward the ceiling.

Exercise Teaching Hints

Try to keep hips from sagging
while in table top position.

 

 

Exercise Name

Push Ups

Exercise Code

AAPU10

Exercise Description

Participants begin in a push up
position.  Bend elbows as low as possible.  Hold, bring back to push up position.  Repeat for a number of repetitions.  Can put feet up on mat or bench to increase
difficulty.

Exercise Variation

Participants lay on floor, knees
bend up so feet in air.  Place hands at
sides next to shoulders.  Extend arms
until straight. As straighten arms, knees remain bent.  Can also just hold in plank position.

Exercise Teaching Hints

Exercise should be performed
slowly to reduce risk of injury.  

 

 

Exercise Name

Empty Can

Exercise Code

AAEC11

Exercise Description

Participants stand with arms at
side, thumbs touching thighs, lift hands up at fourty five degrees and finish
in frontarm outward position with thumbs down.  Drop arms down slowly back to side.  Repeat. Resistance such as free weights,
soup cans or anything that can be hand held can be used.

Exercise Variation

Exercise can be performed by just
holding the empty can position. 
Movement does not have to be performed.

Exercise Teaching Hints

Movements should be slow and
controlled.  

 

 

Exercise Name

Side Shoulder Raise

Exercise Code

AASSR12

Exercise Description

Participants stand with arms at
side.  Arms are raised to sidearm,
lifted up to uparm outward and then 
carefully lowered back down to rest at sides.  Repeat. Can also add resistance such as
free weights, soup cans or anything can hold in hand comfortably.

Exercise Variation

Can be performed without going
above sidearm.  Can also be performed
by just holding side arm position.

Exercise Teaching Hints

Exercise should be performed
slowly and with control. 

 

 

Exercise Name

Hanging Dip

Exercise Code

AAHD13

Exercise Description

Participants hang between parallel
bars or dip bar and perform dips.  Body
should remain straight and elbows should bend as far as possible.

Exercise Variation

Participants sit on floor or hang
on bar with knees bent and feet on floor or on bar in front of hands. Place
hands behind back, palms down with fingertips facing feet.  Lift bottom off floor  or as high as possible- bend elbows as far
as possible then straighten.  Can also
bend elbows minimally or hold in static position. 

Exercise Teaching Hints

Movement should be performed
slowly and with control.

 

 

Exercise Name

Bicep Supinate Curl

Exercise Code

AABSC14

Exercise Description

Participants use free weights or
thera band to perform these strength exercises.  Arms start down touching side of thigh,
knuckles to the back.  As bend elbow
and hand comes up, twist forearm to get knuckles to almost touch
shoulders.  As lower down, turn forearm
back to neutral positon and knuckles face back again.  Repeat for a number of repetitions.

Exercise Variation

Exercise can be performed without
weight and/or by just holding static position. 

Exercise Teaching Hints

Exercise should be performed
slowly and with control. 



 

 

 

Exercise Name

Tricep Dips

Exercise Code

AATD15

Exercise Description

Participants sit on floor with
feet in front, knees bent with feet flat on floor and hands in back, fingers
facing forward.  Elbows are bent down
as far as possible, then straightened back to resting position.  Hips should remain tight so that gluts do
not touch floor.

Exercise Variation

Exercise can be performed while
holding bent arm position.  Hold with
elbows as bent as possible. 

Exercise Teaching Hints

Participants should hold static
position as long as possible.  When
performing dips, elbows should remain as close to body as possible. 

 

 

Exercise Name

Chin Ups

Exercise Code

AACU16

Exercise Description

Participants begin hanging on bar
with fingers facing forward or back. 
Elbows should bend and chin brought up to be just above bar.  Slowly relax to straighten elbows.  Repeat. 

Exercise Variation

Participants should hold with bent
elbows and chin at bar.  Hold as long
as possible. 

Exercise Teaching Hints

Hands can face forward or
backward, both should be implemented into the workout.  Movements should be slow and
controlled.  No “bouncing”
should be allowed.

 

 

Exercise Name

Tricep Side Holds

Exercise Code

AATSH17

Exercise Description

Participants begin in a push up
position.  Perform an elbows-in push
up-then, with extended elbows, one arm is lifted off floor and raised up
towards ceiling.  Hold, bring back to
push up position.  Repeat for a number
of repetitions and repeat on other side. 

Exercise Variation

Exercise can be done without
performing actual push up.  Can hold
push up position in static hold and perform twist reaching towards ceiling
and back down to push up position. 

Exercise Teaching Hints

When performing push up, make sure
to keep elbows in.  Squeeze all arm
muscles while performing hold and twist to get maximum benefits. 



 

 

 

Exercise Name

Thera-band Tricep and Lat Pulls

Exercise Code

AATTL18

Exercise Description

Thera-band is hooked over a chin
up bar, ladder or some device that is above heads of participants.  With one hand-thera-band is grabbed in
frontarm with fully extended arm.  Pull
thera-band down to reararm and hold. 
Then return to frontarm and repeat. 
Do a number of repetitions on one arm then switch. 

Exercise Variation

Participants may perform both arms
at same time by grabbing one end of thera- band in one hand and other end in
other hand.  Elbows can be slightly
bent during range of motion of exercise as well.

Exercise Teaching Hints

Exercise should be performed
slowly to reduce risk of injury.  Arms
should be in close to side and not away to gain maximum benefits. 

 

 

Exercise Name

Stability Ball Tricep Dips

Exercise Code

AASBD19

Exercise Description

Participants begin with hands on
bench and feet balancing on stability ball. 
Dips are performed by bending elbows as far as possible and then
straightening arms. 

Exercise Variation

Exercise can be performed by
holding the dip position (elbows bent as far as possible) with feet balancing
on stability ball and hands on bench. 
Holding this position with straight elbows also provides tricep muscle
strength as well. 

Exercise Teaching Hints

Movements should be slow and
controlled to gain maximum benefits. 

 

 

Exercise Name

Thera-band Bicep Curls

Exercise Code

AATBC20

Exercise Description

Participants stand with loop of
thera-band under foot and both open ends of thera-band in one hand fully
extended.  Elbow should be fixed at
side and elbow bends to bring hand up towards shoulder.  Then relax and bring back down to full
extension.  Perform repetitions on same
side.  Repeat on other side. 

Exercise Variation

Exercise can be performed with
loop under feet and open end of one side in thera-band in one hand and other
end in other hand.  Bicep curls
performed with each hand at same time.

Exercise Teaching Hints

Elbow should never move from side
of body.  Isolate bicep muscles by
squeezing core and not allowing any other part of body to move-only
elbows. 



 

 

 

Exercise Name

Stability Ball Pushups

Exercise Code

AASBP21

Exercise Description

Use the stability ball as a base
for the hands and hold the body in a plank position, elbows extended.  Slowly lower into a pushup position then
straighten arms again.

Exercise Variation

Put the ball underneath the thighs
and place hands on the floor with arms extended so that body is in a pushup
position.  Bend and straighten arms to
complete a pushup.

Exercise Teaching Hints

Begin by focusing on creating a
strong foundation for the plank position before working on completing the
pushups.  This not only works the arms,
but muscles in the core must be used to hold the position as well.

 

 

Exercise Name

Thera-band French Press

Exercise Code

AATFP22

Exercise Description

Stand on one end of the thera-band
and hold the other end in the hand on the same side.  Put bicep alongside head, arm bent elbow
pointing at the ceiling and fist holding the band to the back.  Slowly extend elbow and push hand towards
ceiling, keeping the tricep facing forwards. 
Lower arm by bending elbow and then repeat.  Switch sides after completing repetitions.

Exercise Variation

Sitting in a pike position, place
the middle portion of the Thera-band underneath you and grip each end of the
band with hands.  Place biceps
alongside head as described above. 
Raise both arms simultaneously by extending elbow then lower and
repeat.

Exercise Teaching Hints

Keep upper arms in stationary
position alongside the head with the triceps facing forward.  The only major movement should be the
bending of the elbows.

 

 

Exercise Name

Reverse Butterflies

Exercise Code

AARB23

Exercise Description

Begin standing with one weight in
each hand, feet hip-width apart.  Bend
at hips and lean forward slightly. 
Hold arms to front with slight bend in elbows (just enough so that they
are not locked straight).  Pull arms
out to sides leading with triceps maintaining the slight bend in the
elbows.  Lift arms until elbows are
even with shoulders and then relax.

Exercise Variation

Can be performed without the
weights.

Exercise Teaching Hints

Try to envision the scapulae (shoulder
blades) coming together while performing this exercise.



 

 

 

Exercise Name

Reverse Pushups

Exercise Code

AARP24

Exercise Description

Sit in a pike position in front of
the step.  Put heel of hand on the step
on the outsides of your body with elbows bent.  Lift body off of floor and hold in plank
position.  Lower back down to pike and
then repeat several times (like with a normal pushup) before sitting on
ground.

Exercise Variation

Perform the exercise as described
above but simply hold the plank position and then sit for a rest before the
next repetition.

Exercise Teaching Hints

Try to keep elbows tucked in
towards body instead of letting them flare out.  Use core muscles to improve stability in
plank position.

 

 

Exercise Name

Sit-Up Passes

Exercise Code

AASUP25

Exercise Description

Take turns with a partner.  One partner begins in the sit-up position
with the medicine ball resting on the floor over their head.  This partner performs a sit up and when in
the “up” position, then passes the ball overhead to the partner.  The partner tosses the ball back and the
receiver then lifts the ball up over their head and slowly lowers back down
to resting position.  Then bring the
ball to the chest, sit-up, perform a chest pass, receive the ball back from
your partner and then lower into resting position. 

Exercise Variation

Slowly go through the movements as
described above but do not perform the passes in between the situps.

Exercise Teaching Hints

Try to keep the back from arching
while performing the sit-ups and do not thrust arms forward to create
momentum.