Strong, sculpted arms aren’t only a summer goal. However, if you’re a complete beginner or find it challenging to stand or get down on the floor for moves like push-ups, knowing where to begin can feel overwhelming. The good news is there’s a simple solution. This routine features three easy 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 tasks such as lifting groceries, carrying laundry, or reaching items from high shelves. You also rely on these muscles when opening doors or pushing yourself up from a chair. As we age, this strength becomes even more important. A strong upper body can reduce injury risk during falls and plays a key role in maintaining balance, climbing stairs, and staying independent.
If you’re recovering from an injury or have specific mobility concerns, it’s always wise to consult a qualified professional before starting a new exercise routine. While this workout is suitable for most people, stop immediately if you feel pain and seek guidance to ensure proper form and avoid injury.
What Does the Workout Involve?
This short routine was created by Deron Buboltz, a certified Strength and Conditioning Specialist for Seniors. It includes three seated bodyweight exercises. Each movement is performed for 20 seconds, with the full circuit repeated five times, creating an effective five-minute workout. Short rest breaks between rounds are optional if needed.
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The Three Seated Exercises
- Chicken-wing arm raises: Sit tall in your chair and engage your core by gently drawing your belly button toward your spine. With elbows slightly bent, lift both arms out to the 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. Form fists with your hands, then extend both arms straight forward. Pause briefly before bending your elbows to return to the starting position.
- Double-arm flutter: Extend your arms straight out in front of your body. Gently flutter your arms up and down in small, controlled movements. This exercise also helps promote healthy circulation.
This workout is designed to target areas often described as “flabby arms.” While fat cannot be reduced in a single area, these exercises effectively engage the triceps, biceps, and shoulder muscles. To increase the challenge, you can hold light dumbbells in each hand once you feel ready.
