Tone your biceps and triceps in one go with dolphin push-ups

The dolphin push-ups can help you tone up your arms and shoulders effectively without weight lifting. Here’s how it works!
Increase muscle strength
Muscles are healthy! Image courtesy: Shutterstock
Aayushi Gupta Updated: 15 Jul 2021, 15:55 pm IST
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Do you want to tone your arms and shoulders? Well, if yes, then keep in mind that it’s not that easy! In fact, people try a number of exercises to get their toning and conditioning. Also, from a basic body functionality point of view, considering the constant high pressure experienced by shoulders and arms, exercising these critical muscle groups should be a top priority. 

When it comes to toning arms and shoulders, most people move towards heavy weight lifting exercises. While they can work wonders if done regularly, there are still a number of unexplored and underrated exercises. One such exercise is dolphin push ups, and though it may look easy, it is efficient and impactful. 

How does dolphin push ups help to tone arms and shoulders:

Dolphin push ups help build and tone shoulder and arm muscles. It’s movement ranges between downward facing dog and plank position, thus providing you the benefits of two exercises simultaneously. You may approach this exercise as a plank variation or as a twist in your pushup routine. 

dolphin push ups
All you need is dolphin push ups to develop strong shoulders and the perfect posture! Image courtesy: Shutterstock

Dolphin push ups take from the dolphin formation from yoga, and help in muscle pumping, providing strength to your upper body. This exercise primarily engages side shoulder, front shoulder, triceps, and middle chest muscle groups. As you stay on your forearms during the whole movement, it will effectively help you tone your muscles without lifting any weights. 

Here’s how to do a dolphin pushup

Step 1: In order to properly perform a dolphin push-up, place your forearms on the ground and adjust the width of your elbows (shoulder width). Now, interlock your fingers the way you would in preparation for a headstand. 

Step 2: This movement incorporates downward facing dog position, so keep your knees straight, and don’t extend them too much. 

Step 3: Keep your thighs lifted and don’t let your butts sink, retain a steady position. Then, lengthen your spine and lean forward till your nose almost touches the ground, or your hand makes contact with your chest.

Step 4: Exhale while touching your leaning towards the ground and now lean forward to the plank position, while inhaling, with your forearms on the ground.

Step 5: Ensure that your elbows are shoulder width apart and your forearms are parallel to the mat. Now, exhale and push yourself back into downward facing dog position to complete 1 repetition.

Repeat the movement for 10 times and then settle into a child’s pose to relax your body. 


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dolphin push ups
Dolphin push ups, the secret to sculpted arms. Image courtesy: Shutterstock
While performing the movement, consider these tips:
  • Go slow: While you lower yourself down to the ground to get into a plank position, make sure that your stance is stable and you perform the movement slowly. 
  • Don’t let your back sag: When you’re in a downward-facing dog pose, do not let your lower back collapse. When you lean forward, do not let your hips dip, else you run the risk of being injured. 
  • Keep your body stretched: Keep your body lengthened from your head through your glutes to feet. This will help maintain balance and engage the targeted muscle groups. 
  • Use your shoulders: Make sure that you are using your shoulders to push your body back, not your hips. This will help to build and tone your shoulders.

So, ladies, don’t wait to get those toned shoulders and arms, and do dolphin push ups regularly for great results.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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