Q&A for How to Improve Arm Strength for Gymnastics

Train your arms every other day. You can do exercises with your body weight, like push-ups or dips; if you have a bar that you can use with a door frame, you can do chin-ups and pull-ups, too. Also, be sure to stretch adequately before and after working out.

Try holding a plank position. Do this routine for a few times per day for a couple of weeks. This will help build up core and arm strength. Start your plank hold for 10 seconds, Increasing by a couple of seconds each day. Once you've mastered that, try that push-up again, and see how many you can do. Then, push up to that handstand!

For a push up just act like you are lying down on your stomach, but put your arms up, and then push up and down and make sure to put your nose to the ground. As you build strength, the other exercises should become possible.

Your arm strength and flexibility will improve within a week of doing these exercises. But even if you think that you have enough arm flexibility, it is important to do these exercises daily to keep your body conditioned, especially if you are a gymnast.

Try to do some daily 30 second or less plank holds, and a few squats, hollow body holds, and superwoman holds. Try doing these things for a few weeks, then try doing a pushup again.

Go to a local gym and lift some weights. That will help you become stronger, then you will be able to do pushups. In regard to handstands, you don't need to be able to do a pushup to do a handstand. Practice against a wall first, and work on strengthening your core.

Gymnastics require some basic structures to practice. If you don't have and/or can't afford one, look for a place where classes are taken and try to engage.