As the world maintains social distance due to the COVID-19 outbreak, going to the gym for a high intensity workout is no longer an option. But do not let this discourage you from get moving. Especially when you are working from home and your upper body is constantly under stress as you are glued to the screens. To help solve this problem, we have compiled a list of upper body workouts that you can try at home with or without equipment.
While many upper-body exercises involve the use of equipment like dumbbells, you don’t always need them. After all, your body has weight and that can be used as an equipment. Using your body weight, you can have stronger arms, shoulders and torso. Let’s take a look at the best upper body workout that you can try at home.
Plank Tap
This workout is a slight variation of the regular plank and is exceptionally beneficial for your core, glutes, deltoids and triceps.
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- Start in a high plank position with your hands shoulder distance apart and palms supporting the weight of your upper body.
- Make sure your shoulders are right above your wrists and your core is engaged with legs extended behind you.
- Putting your weight on the left arm, tap your right hand to your left shoulder.
- Repeat the same tapping action with your left hand and this completes a single repetition.
- To get best results, go for 5-8 repetitions in each set.
- If you are a beginner, 1-2 sets are enough but as you gain mastery over this workout, increase the number of sets.
Push-up
Push ups are a great workout for upper body. It engages your core, strengthens your neck, shoulder and arm muscles.
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- Start in a high plank position with your hands shoulder distance apart and shoulders right above your wrists.
- By bending your elbows, lower your chest to the floor but do not touch it. However, if you are a beginner, you can drop your knees for support.
- Using your palms, support your upper body and straighten your arms.
- Lowering and returning back to the original position completes one repetition.
- Go for 5-8 repetitions and complete 3-5 sets for a stronger upper body.
Downward Dog to Push-Up
Another equipment free upper body workout is transitioning between downward dog and push up. This is a medium intensity workout that targets your core, arms and upper body.
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- Start with a downward dog position on all fours. Make sure your shoulders are right above your wrists and hips are exactly above your knees.
- Now with your core engaged, lift your knees and straighten up legs. Alongside drop your head between your arms until you are into an inverted V-shape.
- In this position, both your arms and legs should be stretched and straight. However, your heels should not touch the floor.
- Now transition from this position by lifting your right hand to reach back and tap your left toe.
- Your torso will rotate naturally but in case you can’t your toes, tap your knee or shin (depending upon how well you can stretch)
- Return to plank position and do a push up by bending your arms at the elbows and lowering the chest towards the floor.
- Now return to plank and back into downward dog.
- Its time to lift your left hand and tap your right toes (shin or knees).
- And again, roll forward into a plank and do another push-up.
- This completes one repetition.
- Ideally, you should go for 5-8 repetitions and 3-5 sets of this workout.
Note: This is a more advanced level workout and can take a little longer to master. However, it is one of the best workouts that you can do at home to strengthen your upper body.
Lateral Raise to Front Raise
If you have dumbbells at home, you can easily incorporate a lateral to front raise in your workout routine. It is an easy workout that can produce great results.
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- Start by standing straight with dumbbells in both your hands.
- With your knees slightly bent, lift the dumbbells laterally until they reach shoulder height.
- Now return back to the original starting position and raise your arms directly in front of you.
- This completes one repetition.
- Repeat 5-8 times and aim for 3-5 sets.
There are many other upper body workouts that you can try at home but the ones highlighted above are sure to produce results. As you start these workouts, make sure you repeat them a few times during the week. Also, start will lesser repetitions and sets and increase both as you gain mastery over the workout.
