Powerful upper body workout without equipment – The Wise Blogger Being at home should not be an excuse for not working out. You can do so much with your own bodyweight to build strength, muscles or maintain your current fitness levels. All you need is an effective upper body workout plan to do at home. In this article, I will show you exactly how you can stay fit, build muscles, or lose weight at home with the help of exercises that requires no equipment. Regardless of your prior experience in bodyweight training, you will find these exercises quite easy to do whether you’re a beginner or an experienced.
Upper body chest workout at home The first workout focuses on chest muscles. Follow the instructions below and choose the exercise you can do according to your difficulty level. Perform each exercise for 3 sets 12-15 reps or 4 sets 8-10 reps. You can also perform superset to hit those muscles hard. For instance – 1 set of incline pushups, immediately followed by 1 set standard & decline pushups.
1. Chest Dip (between benches or chairs) Preparation: Stand between two benches or chairs. Place your hands on the edge of it. The grip should be wide. Position your feet out in front with legs straight, heels on the floor, and chest out. Execution: Lower your body by bending your arms as shown in the video. When a slight stretch is felt in the shoulder or chest, push your body back up until your arms are straight. To make this workout difficult, bent your knees. To add intensity, add some weight on your lap.
2. Push Up (on knees) Preparation: Lie on the floor with your face back toward the ceiling, your hands slightly wider than your shoulder. Bend your knees and raise your body up by extending your arms. Execution: By keeping your body straight & knees bent, lower down until your nose almost touches the floor. Then push the body up until arms are extended. If this workout is easy for you, challenge yourself with standard pushups.
Upper body back workout Perform each exercise for 3 sets, 12-15 reps or 4 sets 8-10 reps. You can also perform superset to hit those muscles hard.
1. Superman Swims Preparation: Lie down on the floor with your face facing towards the floor, legs straight and hands in front. Execution: Raise your legs and hands towards the ceiling while facing downward. Open your hands to the side then back to floor along with legs. Repeat.
2. Towel Rows Preparation: Sit on the floor with your legs & back straight. Wrap a resistant band or a stretchable piece of cloth on your feet. Hold each side of the band. Execution: Keeping your back straight, pull the resistant band towards your belly. Hold it for 3 seconds, feel the contraction on your back then slowly release it until it reaches below your knee cap. repeat.