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Your upper back contains two different muscles. First, the trapezius is a triangular-shaped muscle that comes from your mid-back and extends up to your shoulder blade. You should work this muscle if you commonly suffer from neck or back pain, or if you want the make the back of your shoulders look sculpted. Keep reading to learn more about the best ways for you to work out your upper body at home using a bodyweight workout.
Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end. You don’t need a gym, or even any equipment, to have a great workout. Pause, and then lower the weight slowly back down, and repeat. • Sit on an exercise bench holding two light dumbbells. Do each workout once per week, ideally with a day of rest between each. Power Twister can be used on both Mac and Windows platforms, so it's very versatile.
DUMBBELLS
Inverted rows are a non-taxing upper body pull exercise that is great for correcting posture and developing core strength and muscular endurance. Single-arm cable rows cannot be done at higher intensities. This exercise is limited by your ability to row with a single arm. Pair this exercise with a bilateral or two-arm exercise to completely strengthen the back.
Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in plank position as you quickly jump your feet back together. Perform plank jacks for 10–20 seconds to start.
Plank With Lateral Arm Raise
You can exchange single-arm cable rows with single-arm dumbbell rows and single-arm landmine rows to keep training engaging. Pendlay rows are great for power development. Typically, rowing movements are implemented for the purpose of cultivating mass or strength.
You could also do the traditional chin-up, where you use your chest and core muscles to lift and lower your body weight. Take it up a notch with the L pull-up, an exercise that requires you to have your legs stretched out in front of you. The good news is, there are plenty of upper body bodyweight exercises that you can complete from the comfort of your home without any equipment or barbells. Stand holding a dumbbell in either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you.
Arm Muscles
Engage your glutes, shoulders, and back, and slowly pull yourself off the floor. Keep your feet and hands elevated to the same height, and hold the position for a few seconds. Lying on a weight bench, take a closer shoulder-width grip on the bar. Starting position is standing in a squat position but with toes pointed out.
Barbell rows can be loaded to a high degree. Unlike dumbbell rows, the barbell row is plate loaded and utilizes total body strength. This allows for greater freedom in increasing load and a greater threshold for strength development. Sculpting a strong upper body is essential to good overall health and fitness. There are so many benefits you can get from working out the biceps, triceps, and shoulders.
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To perform a flat bench press, begin on a bench with a barbell set up. The barbell should be racked above your face, just lower than the height of your fully locked-out arms. Unrack the barbell, and lower it toward your sternum. Press the barbell upward until your elbows are locked out. Make sure you have enough dumbbell weights to perform all the moves effectively. For some of these exercises, you’re going to need heavier weights.
With that said, it is important that you assess your technique and range of motion before doing this powerful exercise. The strength developed on the overhead press carries over to other real-world applications. If you could only choose one pressing exercise to do – it would be the overhead press.
If done correctly, this movement will train several muscles in the upper and mid back while strengthening your core. In this next section, we will go over the best upper body exercises you can do at home without weights. However, I do recommend that you get access to two pieces of equipment. Once you’ve found a stabilize ledge, you’ll want to sit on it and have your hands resting on either side of your hips, with fingers forward and palms on the bench.
Get those hands facing toward one another and keep it in the center of your chest. Get those feet shoulder width apart or just outside of shoulder-width. Use a bit more than a shoulder-width grip with the hands on the bar.
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. Put each muscle group through a variety of movements. You do this with weight-bearing exercises, push exercises, pull exercises, and movements that target the core. Push yourself off the couch with your arms extending straight at your sides. The knees should bend at an angle of forty-five degrees and be flat on the floor.
You could do a standard sets x reps workout, finishing each exercise for the total sets then moving onto the next, OR, you could do a circuit. You can also incorporate supersets and tri-sets. It really depends on your goal and how much time you have to workout. Pause for a count at the bottom, then press through the heels of your hands to return to the top of the movement.
A strong upper body feels good!
Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. The good news is that you don’t need fancy machines or even several pieces of not-so-fancy equipment to do just that.
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