It only takes 10 moves and 30 minutes to build strong arms and develop functional muscle

Contrary to popular opinion, the biceps aren't the biggest muscles in the arm; that honor goes to the triceps. So, if you want a toned set of arms, it pays to train these lesser-known muscles.

This workout from NASM-certified personal trainer Sydney Cummings Houdyshell is a great place to start, targeting your triceps and chest with minimal equipment (she only uses a yoga mat and a set of adjustable dumbbells).  

Adjustable dumbbells are ideal for this session as you'll need a few different weight options to suit the various exercises (Cummings Houdyshell recommends choosing a weight that is 70-85% of your maximum effort for each lift). However, if you don't have a set, a few fixed weight dumbbells will also do the trick. 

You can follow along with the workout via the video below. There are also plenty of helpful tips, tricks and form cues from Cummings Houdyshell herself to help you get the most out of your session. 

Watch Sydney Cummings Houdyshell's chest and triceps workout

This routine is broken into 45-second work periods followed by 15 seconds of rest. It includes exercises like chest presses, skull crushers and push-ups, which will all work your triceps, shoulders and chest.

Cummings Houdyshell also refers to this as a "push workout". This is because the targeted muscles are responsible for pushing movements where you are working to straighten your arm or move weight away from the body. 

For a balanced workout plan you'll also want to dedicate time to training your other muscle groups; your pulling muscles (the back and biceps) and your legs. If you're looking for possible sessions to work these areas, our features on the best back workout and the best leg workouts for building strength can help get the ball rolling. 

If you're new to strength training workouts like this one, chances are you're gonna feel some muscle soreness the next day (good luck reaching for the top shelf!). This is totally normal, and known as delayed onset muscle soreness (DOMS). 

To ease post-workout pain and aid recovery, many people take supplements such as protein drinks. Why not check out Fit&Well's guide to the best protein powders for weight loss to find one that fits your fitness goals.