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5 Upper Body Workouts At Home - Workouts Without Weights

Crunches are very effective to tone the abdominal muscles
Crunches are very effective to tone the abdominal muscles
Kredy

Building a sculpted upper body is on the list of every fitness enthusiast. Training with free weights and machines at the local gym is the most popular way of building a muscular body. However, one does not always need to hit the gym to tone the muscles found in the upper body.

Performing the right bodyweight exercises at the comfort of their homes is all one needs to stay fit and activate a host of upper body muscles. Yet, one should not completely ignore free weights as they are crucial for activating a slew of stabilisation muscles to avoid any muscle imbalances.

Nevertheless, the training programs without weights are still the regular workouts, meaning that one needs to perform proper warm-up before starting any program to flex the muscles and improve blood circulation. Moreover, ensure that you include enough variety in your training program so as to target the different regions of the upper body.

Let us not wait any longer and look closer at the five upper body workouts that you could perform at the comfort of your home.


#1 Pull-Ups

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The pull-up is a very effective upper body exercise that targets not only targets the shoulders but also tones the biceps, triceps and the muscles in the forearm region.

Instructions:

Step 1: Stand straight underneath a pull-up bar with your feet placed shoulder-width apart. Secure the bar with a medium grip such that the palms are facing away from the body. In the initial position, the arms must be in a fully extended position.

Step 2: Gradually raise your body until the chin is just above the bar. Keep the elbows close to the body while performing this motion.

Step 3: Pause for a second and return to the starting position. Do not let the feet touch the floor throughout the duration of the exercise.

Repeat the exercise for the recommended number of repetitions.

Important tip: Vary the position of the grip for added resistance and improved customisability.

Next up: Plank

#2 Plank

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The plank is an isometric exercise that is very effective in toning the muscles in the abdomen region. With its simple motion, the exercise is ideal for even beginners and casual trainers.

Instructions:

Step 1: Lie on the floor in a plank position with your feet placed close to each other. Place your arms on the side, parallel to the body.

Step 2: Raise the upper body and position the arms beneath the torso such that elbows are placed directly below the shoulders. The forearms must be parallel to the floor and perpendicular to the upper arms. Ensure that the entire body is resting on the forearms and the toes.

Step 3: Hold the position for one minute and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: Perform the star plank or the high plank variation for an increased challenge.

Next up: Push-Ups

#3 Push-Ups

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The push-up is a complete upper body exercise that primarily targets the pectoral muscles in the chest region. The secondary target group includes the biceps, triceps, shoulders and the forearms.

Instructions:

Step 1: Lie on the floor in a prone position and quickly transition yourself into a high plank position. The arms should be positioned directly below the shoulders and must be perpendicular to the body. The feet must be placed close together throughout the duration of the exercise.

Step 2: Lower the body towards the floor until the chest is just inches above the ground.

Step 3: Hold for a moment and return to the initial position.

Repeat the exercise for the recommended number of repetitions.

Important tip: Vary the position of the arms to target the different regions of the pectoral muscles. Do not let the torso sag towards the floor while performing the push-ups.

Next up: Crunches

#4 Crunches

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The crunches are often seen as the staple exercise for developing the core as they are extremely effective in activating all the regions of the abdominal muscles.

Instructions:

Step 1: Lie on the floor in a supine position with your feet placed close to each other. Secure the feet in place and slightly bend the knees to form an arch. Place the palms behind the head without interlocking the fingers.

Step 2: Slowly raise the upper body until the head is almost above the hips. Ensure that the lower body is stationary while performing this motion.

Step 3: Pause for a second and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: People with a history of lower back problems must exercise caution while performing the crunches. Do not pull your neck forward while performing the crunches as it could lead to a serious neck injury.

Next up: V-Ups

#5 V-Ups

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The V-up is yet another useful bodyweight exercise that one can perform at the comfort of their homes to targets all the muscles found in the abdominal region.

Instructions:

Step 1: Lie on the floor in a supine position with your feet placed close to each other. Place your hands overhead in a fully extended position.

Step 2: Simultaneously raise the legs and the torso upwards until the hands touch the legs above the hip region. Beginners can avoid the step of touching the feet with the hands.

Step 3: Hold for a moment and return to the starting position. Ensure that the knees and the elbows are not bent throughout the duration of the exercise.

Perform the exercise for the recommended number of repetitions.

Important tip: People with a history of back problems must exercise caution while performing this exercise. For maximum efficiency, do not sway your body while performing the V-ups.

Edited by Nishant Jayaram

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