Would you like to flex in front of the mirror and make your biceps and triceps pop? Or just be able to carry shopping bags without running out of breath?
Well, you need to strengthen yourself for that. You can do this with a good upper body workout at home.
The upper body is not just biceps and triceps but also your back, core, arms and shoulder muscles. Strengthening all these muscles will help you make yourself stronger, avoid heart problems and fix your posture.
A lot of our aches and pains are due to bad sitting and sleeping postures. A good upper body workout will make you more aware of your muscles and movements.
This upper body workout at home is for beginners so you can do this in the comfort of your own time and pace. They are simple and you can use things in your house to help you.
So put on your workout gear, crank up the music and let’s get started!
12 Upper Body Workout at home for Beginners
1. Triceps Dip
For this exercise, place a chair against the wall. This is so that it doesn’t slip.
Now sit on the edge of the chair and roll your shoulders back and place your hands on the chair. You roll your shoulders back to maintain good posture.
Join your feet together and away from your body. The distance should be enough for you to get into a squat position.
Another way to do this is by not bending your knees while performing the dips.
First, you bend your elbows and bring your body down towards the ground. Then you lift yourself up to extend your arms.
Do not slouch or push your hips because that won’t help with the triceps workout. Remember to inhale as you go down and exhale as you come up.
This is good for upper body workout as it builds your arm and shoulder strength. You can start at 5 dips and increase as you workout.
2. Wall Angels
You need to stand next to a wall. Rest your lower back and shoulders and neck on the wall. Press these firmly into the wall and walk your feet ahead as much as needed. You need to create enough space to support yourself.
Open your shoulders so that your arms are on either side at right angles. Your fingertips are facing up. Now keep your arms against the wall, stretch them up and then bring it down. You can move your arms outwards too. Breathe while doing this.
This helps to strengthen your back and shoulders.
3. Mountain Climbers
Mountain climbers are great as they fire up your heart rate while providing you with a fulfilling upper body workout.
You need to get into plank position first, your hands placed a little wider than your shoulders and legs at hip-width. Your hips should be low and in line with your shoulders.
Take your right leg and bend your knee to bring it to your chest. Take it back to the starting position. Now do the same with your left leg. You can switch legs faster and repeat the exercise to get more impact. Just make sure to not lift your hips high. You can bring your knee in as much as you can. It might feel like your feet are gliding on the floor.
You can start with 10-15 mountain climbers.
Push-ups work your back, chest, triceps and core to provide you with a good upper body workout. But you need to do them the right way.
Lie down on your stomach, place your hands next to your chest, at a 45-degree angle. Your legs at hip-width.
When you push yourself up, lift your torso and hips at the same time. Make sure that you are parallel to the ground. Breathe in as you go down.
Do not lock your elbows. Keep your core engaged so that your hips don’t sag or lift too high.
Exhale and bring your torso and hips down and bend your elbows.
An easier modification is to do the push-up on your knees with your feet up in the air.
Start with 1 or 2 push-ups and then work your way up. Maintain good form and breathe.
5. Back Extensions
Working out your back is as important as working out your front. Back extensions help fix posture.
You need to lie on your stomach with your hands stretched out in front of you. Keep your core engaged. Keep looking ahead and not up or down.
Raise your legs and hands up to give your back a bit of a stretch and bring them down. You can also put your arms to your side and raise them upwards. Another motion you can do is similar to swimming in the air.
Remember to keep your core engaged and your shoulders pulled back.
Do 6 to 10 back extensions.
A plank minute feels way longer than a regular minute but the benefits are worth it. A plank works your arms, shoulders, back, core and chest to give a complete upper body workout.
To get into the plank position, get on your forearms, place your elbows directly under your shoulders and legs at hip-width. Keep your knees straight. Don’t your back or lift and sag your hips. Be on your toes.
Make sure you form a straight line from your shoulders to your toes. Try to breathe evenly and be aware of your form. Try to hold this form for as long as you can. In the beginning, the focus should be on your form. As you workout, your endurance and strength will increase.
7. Arm Circles
Arm circles are simple and work out your shoulders, biceps and triceps.
All you need to do is stand straight with your legs at shoulder-width and arms at shoulder height.
Now rotate your hands clockwise for one minute. Take rest. Now rotate your hands anti-clockwise.
Repeat this set at least thrice.
8. Walk Down
For this exercise, you need to stand on one side and make sure there’s enough space in front of you to lie down. Stretch your hands above your head and then bring them down to the floor.
Walk on your hands into tall plank position. Hold that for a second and then walk back up the same way.
You can also tap your shoulders with the opposite hands once you reach into plank position. This helps you to be active and attentive.
Do this for a minute. Breathe and be aware of your posture.
9. Bicycle Crunch
For this exercise, lie down on your back with your knees bent. Place your hands behind your ears and support your head with the remaining fingers.
Stretch your left leg out a little away from the ground and bring your right leg in towards your chest. Turn your torso in the direction of the bent knee and look in the same direction.
Return to the first position and repeat the same steps on the other side.
This is perfect for lower abs.
This is another one for your back and core.
Lie down on your back with your knees bent and hands to your side.
Lift your torso and hips to form a straight line from your shoulders to your knees. Don’t slump your shoulders, sag your hips or push them too high.
Take slow breaths and return slowly to the first position.
11. Side Plank
In this plank position, you need to lie down on your side. Your shoulders have to be straight and your elbow is at 90-degree angle. Keep your legs stacked over one another.
Lift your hips off the ground, this forms a straight line from your toes right up to your shoulders. Hold this position. Do it on your left and right side.
12. Plank to Knee Tap
Plank to knee tap is a modification of the plank. This strengthens your chest and abdominal muscles.
You need to first get into the plank position with your hands below your shoulders and legs at hip-width. Don’t lock your elbows.
Slowly bend the knees in to hover above the ground and then bring them back up. Keep your core engaged. Repeat this and inhale and exhale as you go down and up.
Try out this upper body workout at home to strengthen yourself and feel rejuvenated. Remember to cool down post workout. Be careful while performing the exercises. Dress comfortably and create your workout zone at home. Make sure you eat a balanced diet, get sufficient sleep and rest to give yourself a well-rounded experience.
Be careful about any injuries or health-related issues before performing the workout.
Sweat, smile and repeat!