Here are some exercises you can do at home to strengthen your upper body muscles.
Each of these exercises can be done any number of sets for any number of reps, but we recommend 3 sets of 15 reps for each of these.
Be sure to rest 45 seconds to 2 minutes between sets.
All of these exercises can be seen in the video at the bottom of this page.
1. Plank taps
Target: deltoids, lats, triceps, glutes, core
For this exercise you will get into a high plank position (exactly like the top of a push-up) on your hands, squeeze the glutes to ensure you are bracing your lower back. Make sure your wrists are directly underneath your shoulders and core is engaged. Feet will be hip width apart. Maintain this position as you take one hand and tap the opposite shoulder, alternating sides and with little hip movement as possible. The steadier you do this exercise the more effective.
2. Forearm plank
Target: deltoids, lats, core and glutes
For this exercise you will get into a plank position on your forearms. You can choose to do the plank on your knees o feet depending on what difficulty you want. Make sure to engage core and glutes and have shoulders stacked over your elbows. Knees and/or feet will be about hip distance apart. Hold this position for the allotted time.
3. Modified push-ups
Target: pecs, deltoids, triceps, core
Position yourself on a mat, knees bent. Maintain a strong core, hands just outside your shoulders, lowering yourself down keeping elbows as close to you as possible, slow and controlled pushing back up from that position.
4. Incline push-ups
Target: pecs, deltoids, triceps
Place your hands on the edge of a chair or bench with hands placed slightly outside of your shoulders. Align your body so that arms and body are completely straight, engaging core and glutes. Bend your elbows and slowly lower your chest to the edge of the chair while inhaling, push yourself up exhaling and repeat.Place your hands on the edge of a chair or bench with hands placed slightly outside of your shoulders. Align your body so that arms and body are completely straight, engaging core and glutes. Bend your elbows and slowly lower your chest to the edge of the chair while inhaling, push yourself up exhaling and repeat.
You can use the side of a couch, chair, or wall for the incline.
Looking for more than just upper body exercises? Check our Exercise At Home blog posts for more.
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