Exercises Featured

5 upper body exercises at home

Get toned and strong in your upper body with two to three sets of this upper body workout made up of five exercises that work your arms, shoulders, back and core.

We have designed an infographic of the specific upper body routine for this, if you want to get it, slide to the bottom of the page and download it!

Upper body routine at home

Push-ups: 20 Reps

This simple move does wonders for arm strengthening, but it’s important to do it correctly:

  1. Start in a plank position with your arms and legs straight. The wrists should be directly below the shoulders. If you find it difficult to stay in this position, you can rest one or both knees on the floor while keeping your upper body completely straight in a plank position.
  2. Keeping your abdomen tight, inhale as you bend your elbows out to your sides, lowering your torso toward the floor.  Keep your body in a straight line, and don’t let your back sink into your bottom or your hips move up.
  3. Exhale to straighten your arms, returning to the starting position. This counts as one repetition.
  4. Complete as many reps as you can, aiming for 20 right without losing your form.

Superman: 12 Reps

After the push -up exercise, to do the following upper body exercise, lie on the floor to work your back muscles. Your arms will thank you, and your shoulders will benefit from this muscle-defining exercise.

  1. Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position without forcing it.
  2. Keep your arms and legs straight (but not locking your entire body) and your torso stable. Simultaneously raise your arms and legs toward the ceiling trying to form a long U-shape with your body – back arched and arms and legs several inches off the floor.
  3. Hold this position for two to five seconds and lower yourself back down to the starting positionfor one repetition.
  4. Do up to 12 repetitions per set.

Elbow Supported Side Plank: 30 seconds each side

After working the back, it is time to work the sides of the trunk and arms. This exercise is ideal for toning your arms and gradually reducing your waist.

  1. Start by lying on your side with the  elbow of your bottom arm directly under your bottom shoulder. Alternate feet so the top foot is directly in front of the other. Squeeze your abdomen in, press your lower elbow into the floor, and lift your body into this lateral position on your arm.
  2. Bring your left hand up toward the l ceiling to help lift your waist.
  3. Hold the position for 30 seconds. Repeat the same exercise on the opposite side to complete one set.

Triceps Fund: 20 Repetitions

The triceps dip is an upper body exercise that works with body weight and easily and quite efficiently tones the back of the arms. You can also perform this exercise with your hand on the floor and your knees bent.

  1. Sit down with your hands at shoulder heighton a bench or a stable chair and your feet semi-flexed or stretched out, resting forward on the floor.
  2. Straighten your arms, keeping a slight  bend in your elbowsto keep tension on your triceps and elbow joints.
  3. Slowly bend your elbows to lower your body toward the floor until your elbows are at a 90-degree angle. Make sure to keep your back close to the bench.
  4. Once you reach the bottom off the ground, press downto straighten your elbows and return to the starting position. This completes one repetition.
  5. Keep your shoulders down as you lower yourself, and raise your body up. You can bend your legs more if you find it very difficult. Repeat the movement 20 times to do one set.

Dumbbell Bent Over Row 12 Reps

This exercise works to efficiently tone the shoulders and back. Follow these steps:

  1. Lean forward and bend both knees, remembering to keep your back flat.
  2. Extend your arms straight down. Then lift the weights up without changing your posture as if you wanted to take them back and staying at chest level, squeezing the shoulder blades. Make sure to keep your elbow pointing up and not arch your back.
  3. Slowly lower the weights back to the starting positionto complete one repetition.
  4. Do 12 repetitions to complete one set.


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