Here are some of the Best Exercises you can Add to your at home upper body workout routine and achieve strong and toned arms, chest, shoulders, and complete upper body workout without traditional gym equipment might seem challenging.

However, if you get a little creative you don’t have to spend long hours and a lot of money in the gym to strengthen your upper body. You can achieve upper body strength with some strategic workout at home only using body weight and some basic tools.

5 Best Upper Body Workout Exercises for Home:

1 – Bicep Curls:

A bicep curl is undoubtedly one of the best at-home upper body workouts for beginners or even advanced level athletes. This simple movement targets your front arm muscles and promotes shoulder stability. Although it is designed to be performed with dumbbells, you can do this exercise anywhere with any kind of weight.

3 – Steps:

• Stand straight with your feet at a shoulder distance apart. Hold a dumbbell or any weight in each hand.
• Keep your back straight and your elbows at your sides. Then, slowly bend your elbows to curl the weights towards your shoulders.
• Pause, and lower back to starting position
• Repeat

4 – Push-Ups

When it comes to strength training, Push-ups are a staple of exercise. Several variations of pushups are performed nowadays to target different areas of the upper body. However, traditional push-ups are fundamental to an upper-body workout. It works the shoulders, triceps, chest, core, and lats.

Steps:

• Start in a high plank position with your legs extended behind you and your hands are placed on the ground directly under your shoulders. Make sure the weight is evenly distributed in both hands.
• Keep your back flat and core tight.
• Now, lower your upper body down towards the ground by bending your elbows.
• Once your elbows are at a 90-degree angle with your body, push your body back up into the high plank position.
• Repeat for the desired number of reps.

5 – Dumbbell Bench Press

The dumbbell bench press is the best at-home upper body workout for people who struggle with push-ups. This upper body exercise allows you to train the triceps, shoulders, and pecs, in a different way.

A dumbbell bench press also gives your lower chest that sharp cut and makes the upper body look fuller.

Steps:

• First, lie down on a flat bench with a dumbbell in each hand.
• Keeping your back flat at the bench, extend both arms straight up to raise the dumbbells above you.
• Make sure the dumbbells are at shoulder-width apart
• Now, take a deep breath and lower the dumbbells until they reach the outer edges of the chest.
• Repeat for the desired number of reps.

6 – Arnold Press:

Arnold Press is one of the simplest yet most effective exercises to sculpt your upper body. This workout targets your deltoids, shoulders, back, and core. Arnold presses not only increases overall upper body strength, but also facilitates other movements such as deadlifts, rows, and other shoulder exercises.

Also read: Upper Body Workout

Steps:

• Start standing with your back straight, core tight, and feet hip-width apart. Hold a pair of dumbbells in each hand at shoulder height. Your elbows should be bent and palms facing your body.
• Start pressing the dumbbells up above your head and slowly twisting your hands so your palms face forward.
• When you reach full extension, your arms should be straight out and your biceps should be close to the ears.
• Slowly bring the dumbbells back down corkscrewing your hands back to the starting position.
• Repeat for the desired number of reps.

7 – Chest Fly:

The chest fly is an effective upper body workout that targets the chest muscles in a different way that other exercises like push-ups and bench presses cannot. This movement can be done in several ways with different equipment. However, if you don’t have any tools you can simply perform it on the floor with some weights.

Steps:

• Lie flat on the floor keeping your knees bent and feet flat. Hold a pair of dumbbells or any weight in your hands.
• Extend the arms above your head at a shoulder-width apart. Make sure your elbows are not locked but slightly bent.
• Inhale and slowly lower your arms on both sides in an arc motion until you feel stretch in your chest. Keep your arms in line by the side of your chest.
• Then, press the dumbbells back up to complete one rep.
• Repeat

If you want to build bigger and stronger muscles, try to perform these above-mentioned at-home upper body workouts at least 5-days a week. Gradually try to challenge your muscles by adding more weight, doing more reps, or reducing rest periods between sets. Make sure you are eating a balanced diet with quality protein to accelerate your muscles growth and recovery.