Fit for winter #7: Arm muscles

Although the arm and buttock muscles take the most strain when skiing, the arms still need to be prepared to be resilient to all kinds of pulls and stresses. Experienced ski instructors and SportboXX founder Günther Matzinger have put together a range of effective exercises that will not only put you in the mood for winter, but which will also ensure you have enough power on the piste.

The programme:

With Stefan Baumgartner

Ski school director, Saalbach Hinterglemm

Skiing instructor Stefan Baumgartner.
Stefan Baumgartner

“Cross country skiers and ski touring fans: Don’t forget to work on your upper arms!”

How it works:

Each of the workouts trains a specific group of muscles. Those who want to see noticeable fitness improvement should not miss out any exercises. All you need to exercise: a thermal mat, motivation and a love of winter.

    • Warm up before every workout
    • Choose the number of exercises you want to practice, according to your abilities and the desired intensity
    • Ideally start training about 3 months before your ski holiday and do 2 to 3 sessions a week
The colour-coded levels give an overview of the three stages of difficulty.
Use the colours to define the number of times you need to repeat the exercise according to your level of fitness

Reverse push ups

The reverse push up exercise.
The reverse push up strengthens the arms and the abdominal muscles
    • Start in a relaxed bridge position with your face facing upwards
    • Lower your body by bending your arms
    • Make sure that your buttocks do not touch the floor
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Sideways triceps stretch

The sideways triceps stretch exercise.
The sideways triceps stretch strengthens the arms and core muscles
    • Lie on your side
    • With your lower arm, grab your upper shoulder, supporting your body with the upper hand.
    • Push yourself off the floor, so that your upper arm is stretched
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Asymmetric push ups

The asymmetric push up exercise.
Asymmetric push ups – the classic push up, only a bit more difficult
    • Starting position: Push up with one arm slightly in front of the other
    • Lower your body by bending your arms
    • Move back to the starting position
    • Make it easier: Rest your knees on the floor
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Done it! Off to the piste with trained triceps.

Find out here why it makes sense to start your winter training in good time in this interview with SportboXX founder Günther Matzinger


I have always loved snow but winter in England was usually more grey than white. Now living in Austria, my kids have inherited my passion for skiing and we make most of every winter, getting out in the snow whenever we can!


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