Bodyweight movements can go a long way to help sculpt and firm up your arms.
For the quad press exercise, think of a movement that's half squat/half pushup. Get down on the floor, and place your hands under your shoulders in a tabletop position. Next, turn your forearms inward about 45 degrees to form a diamond with the hands, and have your knees bent but just above the ground.
Keep your weight evenly balanced between your hands and the inside balls of your feet. Lower yourself down by bending at the elbows while pushing your knees out and keeping your back flat. Push your back up through your palms and toes while flexing your triceps hard at the top with each rep. Perform 3 sets of 15 to 25 reps.Start this movement by sitting down to do floor dips on the ground with your knees bent and arms behind you.
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