5 Effective Upper Body Exercises You Can Do at Home

Upper Upper Body Routine at Home

Push-ups: 20 Reps

This simple movement does wonders for strengthening the muscles. armsbut it is important to do it correctly:

1. 1. 1. Starts in plank position with arms and legs straight. Your wrists should be directly below your shoulders. If you find it difficult to remain in this position, you can rest one or both knees on the floor while your upper body remains completely straight in a plank position.
   1. 1. Keeping your abdomen tight, inhale as you bend your elbows to your sides, lowering your torso toward the floor. Keep your body in a straight lineand don’t let your back sink to the bottom or your hips move upward.
   1. 1. Exhale to stretch your arms, returning to the starting position. This counts as one repetition.
   1. 1. Complete as many repetitions as you can, aiming for 20 well done without losing your posture.

Superman: 12 Reps

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

1. 1. 1. lie down face down, resting on your stomach with your arms and legs extended. Keep your neck in a neutral position without straining it
   1. 1. Keep your arms and legs straight (but without blocking your entire body) and with your torso stable. Raise your arms and legs at the same time towards the ceiling trying to form an elongated U shape with the body – the back arched and the arms and legs several centimeters from the floor.
   1. 1. Hold this position for two to five seconds and lower back to the starting position from the back to completing one repetition.
   1. 1. Do up to 12 repetitions per set.

Elbow-supported side plank: 30 seconds each side

After working the back, It’s time to work sides of the trunk and arms. This exercise is ideal for toning the arms and in addition to gradually reducing their waist.

1. 1. 1. Start with stretch on your side placing the elbow of lower arm directly below shoulder that is below. Alternate feet so the top foot is right in front of the other. Pull your abdomen in, press your lower elbow toward the floor and lift your body in this lateral position, supporting yourself with your arm.
   1. 1. Take the hand that has been left up towards the ceiling to help lift your waist.
   1. 1. Hold the position for 30 seconds. Repeat the same exercise on the opposite side to complete one set.

Tricep dip: 20 Reps

The background of triceps It is an exercise for the upper body that works with the body weight and tones the back of the arms in a simple and quite efficient way. You can also perform this exercise with your hand on the floor and your knees bent.

1. 1. 1. Sit with your hands at shoulder height on a bench or stable chair and semiflexed feet or stretched out leaning on the floor forward.
   1. 1. Stretch your arms, keeping a little bend in the elbows to maintain tension in the triceps and elbow joints.
   1. 1. Slowly bend your elbows to lower your body toward the floor until your elbows are at a 90-degree angle. Make sure you keep your back close to the bench.
   1. 1. Once you reach as low as possible without touching the ground, press down to straighten your elbows and return to the starting position. This completes one repetition.
   1. 1. Keep your shoulders down as you lower, and lift your body up. You can bend your legs more if it is too difficult for you. Repeat the movement 20 times for one set.

Bent-over Dumbbell Row 12 Reps

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

1. 1. 1. Lean forward and bend both kneesremembering to keep your back flat.
   1. 1. Extend your arms straight down. Next, lift the weights upward without changing your posture as if you wanted to carry them backwards and remain at chest height, squeezing your shoulder blades. Make sure you keep your elbow pointing up and don’t arch your back.
   1. 1. Slowly lower the weights back to the starting position to complete a repetition.
   1. 1. Do 12 repetitions to complete one set.