You don’t need a gym to build strong upper-body muscles. You can do it at home with simple exercises. This guide shows you how to work out your upper body and get great results.
Why Work Out at Home?
- It’s easy: No need to travel to the gym.
- It saves money: You don’t need expensive memberships or equipment.
- It’s flexible: Exercise whenever it suits you.
Equipment You Can Use
While you can do many exercises without equipment, a few tools can make your workout better:
- Dumbbells are useful for many exercises.
- Resistance bands add strength training without big machines.
- A pull-up bar is good for your back and arms.
- A yoga mat is comfortable for floor exercises.
Warm-Up
Warm avoid injuries:
- Arm Circles for 1 minute in each direction.
- Jumping Jacks for 2 minutes.
- Shoulder Shrugs for 1 minute.
- Torso Twists for 1 minute.
Upper Body Exercises
- Push Ups
- Come in a push-up position.
- Lower your body until your chest nearly touches the floor.
- Push back up.
- This works your chest, shoulders, and arms.
- Plank to Push-Up
- Start in a plank (forearms on the floor).
- Push up onto your hands into a high plank.
- Lower back to the plank.
- This strengthens your chest, shoulders, and core.
- Dumbbell Rows
- Place one knee and hand on a chair or table for support.
- Hold a dumbbell in the other hand and pull it toward your hip.
- Lower it back down.
- This works your back and arms.
- Shoulder Press
- Hold a dumbbell in each hand at shoulder height.
- Push the dumbbells up over your head.
- Lower them back to shoulder height.
- This targets your shoulders and arms.
- Tricep Dips
- Sit on the edge of a chair with your hands next to your hips.
- Slide off the chair and lower your body until your arms form a 90-degree angle.
- Push back up.
- This strengthens the back of your arms.
- Bicep Curls
- Hold a dumbbell in each hand with your arms straight.
- Lift the dumbbells toward your shoulders.
- Lower them slowly.
- This builds strong arms.
- Chest Fly
- Lie on a mat or bench with a dumbbell in each hand.
- Open your arms wide, then bring them back together above your chest.
- This strengthens your chest muscles.
- Lateral Raises
- Hold a dumbbell in each hand by your sides.
- Lift your arms out to the sides until they are at shoulder height.
- Lower them back down.
- This targets your shoulders.
- Pull-Ups
- Grab a pull-up bar with your palms facing away.
- Pull your body up until your chin is above the bar.
- Lower yourself slowly.
- This is great for your back and arms.
Success Tips
- Work out regularly so that you can see the result.
- Increase the weight or repetitions in case you get stronger.
- Take rest so that your muscles may recover.
- Take healthy food to help your muscles grow.
You Can Try This Upper Body Workout
- Warm up for five minutes.
- Do three sets of 12 push-ups.
- Do three sets of 10 plank-to-push-up moves.
- Do three sets of 12 dumbbell rows for each arm.
- Do three sets of 12 shoulder presses.
- Do three sets of 15 tricep dips.
- Do three sets of 15 bicep curls
- Do three sets of 12 chest flys
- Do three sets of 15 lateral raises
- Do three sets of eight pull-ups, or as many as you can.
Cool Down
- Stretch your shoulders for 30 seconds on each side
- Stretch your triceps for 30 seconds on each arm
- Stretch your chest for 30 seconds
- Stretch your upper back for 30 seconds.
Follow this routine and you will get a strong upper body at home. Stick to it and you will be great. Keep on doing and enjoy your workouts.
