Upper Body Workout at Home 10 Ultimate Guide for Starting

Upper body workout at home

Hey friends, let’s talk upper body workout at home! Sculpting a strong, toned upper body doesn’t require a fancy gym membership or hours of equipment wrangling. In fact, with a little creativity and determination, you can achieve amazing results right from the comfort of your own home.

Why Train Your Upper Body at Home?

Let’s face it, life gets busy. Gyms can be intimidating, expensive, and inconvenient. Training at home eliminates these barriers, allowing you to fit fitness into your schedule on your terms. Plus, home workouts offer unparalleled flexibility – no more feeling rushed or self-conscious!

But before we dive into exercises, let’s set some realistic expectations.

Building muscle and definition takes time and consistency. It’s more about progress than perfection. Start small, celebrate your wins, and gradually increase intensity as you get stronger.

Now, onto the fun part – the exercises!

Here are 10 Ultimate Exercises for Upper Body Workout at Home:

  1. Push-ups: The king of bodyweight exercises, push-ups target your chest, shoulders, and triceps. Modify on your knees if needed, and gradually progress to full push-ups as you get stronger.
  2. Chair dips: No tricep dip bars? No problem! Use a sturdy chair for an effective tricep workout. Place your hands shoulder-width apart on the edge of the seat, dip down until your elbows are bent at 90 degrees, and press back up.
  3. Rows: Pull your way to a stronger back with rows. Use resistance bands, water bottles, or even towels anchored under a door. Pull your elbows back, squeezing your shoulder blades together, and control the release.
  4. Lateral raises: Sculpt those shoulders with lateral raises. Hold weights or water bottles at your sides, raise your arms out to the side until shoulder height, then slowly lower back down.

Plank: The ultimate core exercise, the plank also engages your shoulders and arms. Hold a high plank position on your forearms or hands for as long as you can with good form.

  1. Superman: Fly like Superman with this back-strengthening exercise. Lie on your stomach, arms and legs extended, and lift your head, chest, arms, and legs off the ground simultaneously. Hold for a second, then lower back down.
  2. Wall push-ups: Make push-ups easier by standing facing a wall with your hands shoulder-width apart shoulder height on the wall. Lean in and do push-ups as you would normally.
  3. Bicep curls: Give your biceps some love with bicep curls. Hold weights or water bottles in your hands, palms facing forward, curl your arms up towards your shoulders, then slowly lower back down.
  4. Tricep extensions: Don’t neglect your triceps! Hold weights or water bottles overhead, palms facing down, bend your elbows, lowering the weights behind your head, then extend back up.

Jumping jacks: Get your heart rate up and burn some calories with jumping jacks. Stand with your feet shoulder-width apart, jump your feet out and arms overhead, then jump back to starting position.


Remember: Choose exercises that target different muscle groups for a well-rounded workout. Aim for 3 sets of 10-15 repetitions per exercise, with 30-60 seconds rest in between sets. As you get stronger, increase the number of sets or repetitions, or shorten your rest periods.

Finding Your Flow:

  • Music Matters: Create a playlist that pumps you up and fuels your workout fire. Whether it’s high-energy beats or calming tunes for mindful movements, find the rhythm that matches your mood and intensity.
  • Embrace the Outdoors: If weather permits, take your workout outside! Sunshine and fresh air can boost your mood and energy while adding a scenic backdrop to your routine.
  • Partner Up (or Not): Working out with a friend or family member can add a dose of fun and accountability. But don’t hesitate to fly solo if you prefer quiet, introspective training.

Nutrition Fuels the Flame:

  • Protein Power: Remember, your muscles need the right fuel to build and repair. Focus on incorporating protein-rich foods like lean meat, fish, eggs, tofu, and legumes into your diet.
  • Hydration Hero: Don’t underestimate the power of water! Stay hydrated before, during, and after your workout to keep your body functioning optimally.

Listen to Your Body: Fuel your workouts with healthy snacks and meals, but pay attention to your hunger cues. Avoid overeating or ignoring your body’s needs.

Beyond the Exercises:

  • Rest and Recover: Remember, rest is just as important as training. Give your muscles time to repair and rebuild by scheduling rest days and getting quality sleep.
  • Stretch it Out: Post-workout stretches improve flexibility, prevent muscle soreness, and promote overall recovery. Make stretching a regular part of your routine.
  • Celebrate Your Wins: Track your progress, and don’t be afraid to celebrate your achievements, big or small. Recognizing your hard work and dedication keeps you motivated on your fitness journey.

Pro Tips for Leveling Up Your Home Workouts:

  • Add intensity: Use heavier weights, longer sets, or shorter rest periods.
  • Track progress: Keep a workout log to monitor your improvements.
  • Stay motivated: Find a workout buddy, listen to uplifting music, or create a reward system.
  • Fuel your body: Eat a healthy diet rich in protein to support muscle growth and repair.

Remember, consistency is key. By staying committed and incorporating these tips, you’ll transform your upper body workout at home into a sustainable and rewarding experience. So, lace up your sneakers, turn on your playlist, and get ready to sculpt the strong, toned upper body you deserve, all from the comfort of your own home!

Bonus Tip: Don’t be afraid to get creative! The beauty of home workouts is their flexibility. Experiment with different exercises, explore online resources, and find what works best for you. Make your workout routine your own!


  • What equipment do I need? You don’t need any fancy equipment! Bodyweight exercises are a great start, and you can always improvise with household items

General FAQs:

  • How often should I do upper body workouts at home? Aim for 2-3 non-consecutive upper body workouts per week, allowing rest days for recovery.
  • Is it better to train in the morning or evening? Choose the time that fits your schedule and energy levels. Some people find morning workouts energize them, while others prefer evening sessions to unwind.
  • What should I do if I get sore? Muscle soreness is normal after a new workout. Take rest days when needed, ice or foam roll sore muscles, and gradually increase intensity to avoid future soreness.
  • What if I don’t have a lot of space? No problem! Many exercises can be done in a small space. You can modify movements or choose exercises that don’t require much movement, like lunges or planks.

Exercise-Specific FAQs:

  • Can I do push-ups if I have knee pain? Yes, try modified push-ups on your knees or incline push-ups against a wall or sturdy furniture.
  • What’s the best way to improve my plank? Start with shorter holds and gradually increase the duration as you get stronger. Engage your core and avoid letting your hips sag.
  • What if I don’t have weights for bicep curls? Use water bottles, cans of food, or even milk jugs as makeshift weights. You can also find resistance bands online or at sporting goods stores.
  • I get bored with the same exercises. How can I keep things interesting? Try variations of the exercises listed above, find new workouts online, or join a virtual fitness class. You can also challenge yourself with timed sets or circuit training.

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