Looking for the most efficient way to get tank top arms in a hurry? Here it is: The classic push up firms your chest, sculpts your shoulders and defines the triceps in the back of your upper arms, all in one easy move. And even better, you can do this version at the kitchen sink while you're waiting for your coffee or tea.
The diagonal push up is a simply elegant exercise that activates these three muscles of the upper body as well as your core. With your body on an angle, you need to assume a plank position, using your abdominals and back muscles to stabilize the torso. The position of your arms determines which muscle you target. Begin with one set of 10-15 reps of each position; build up to 2 sets.
To target the chest and firm the muscles under your bust line, position your arms 3-4 inches wider than your shoulders. As you lower your chest toward the counter, bend your elbows out to the sides to 90 degrees (think of making a "box" with your arms).
To focus on your shoulders, move your arms in closer, placing your hands directly under your shoulders. As you lower your chest, bend your elbows straight back so they come in close to your sides.
For the triceps, move your hands in even closer, so that you can make a triangle with your index fingers and thumbs. Now when you bend your elbows, they will flare out to the sides, making a diamond shape as you lower your chest to the counter.
Check out this video for more tips on proper form.