This Is THE Equipment-Free Move Trainers Swear by for Sexy Arms and Shoulder

When we surveyed some of our go-to trainers for their favorite move to sculpt arms and shoulders (no equipment necessary), half of them recommended the same exact move—and it's one you're probably pretty familiar with: pushups.

Okay, so maybe we didn't just blow your mind with this exercise you learned in P.E. But hear us out: If professional muscle makers are recommending this move for a toned upper body, why waste your time doing anything else?

The main superpower of the pushup is its effectiveness at targeting your triceps and deltoids, says strength and conditioning coach Mike Boyle, owner of Mike Boyle Strength and Conditioning in Woburn, Massachusetts. And bonus: This exercise also engages your core and your chest, says Boyle. Yay for multitasking moves!

The Chest and Shoulder Blaster that Will Leave You Spent

It takes more than a steady diet of presses and curls to reach your full potential for size and strength. "You need to challenge your upper-body muscles in fresh ways to stimulate new growth," says Sean De Wispelaere, a coach for Men's Health Thrive in Lancaster, Pennsylvania. Enter the three-move chest and shoulder blaster. Your muscles won't know what hit them.

"Using the dumbbell chest press, the feet-elevated TRX pushup, and the bear crawl, you'll target both your fast- and slow-twitch muscle fibers," explains De Wispelaere. "The unique combination of exercises increases your power, size, and endurance, and bullet-proofs your shoulders, making you stronger in all upper-body lifts."