Best At Home Upper Body Strength Workout For Arms Shoulders Chest And Back

Are you looking for an effective upper body strength workout that you can do from the comfort of your own home? Look no further! In this article, we will cover the best at-home upper body strength workout for arms, shoulders, chest, and back. Whether you are a beginner or advanced fitness enthusiast, this workout routine will help you build strength and tone your upper body.

Table of Contents:

• Description
• How to
• Step by Step
• Tips
• Solution
• FAQ
• Pros and Cons

Description:

The best at-home upper body strength workout for arms, shoulders, chest, and back is a combination of bodyweight exercises and resistance band exercises. This workout routine is designed to target all the major muscle groups in your upper body, including your biceps, triceps, shoulders, chest, and back. By incorporating both bodyweight exercises and resistance band exercises, you can effectively build strength and tone your upper body without the need for expensive gym equipment.

How to:

To perform the best at-home upper body strength workout for arms, shoulders, chest, and back, you will need a set of resistance bands with various levels of resistance. You can purchase resistance bands online or at your local sports store. Once you have your resistance bands, you can begin the workout routine by following these simple steps:

Step 1: Warm-up

Before you start the workout, it is important to warm up your muscles to prevent injury. You can warm up by doing some light cardio exercises such as jumping jacks, jogging in place, or doing high knees for 5-10 minutes.

Step 2: Bodyweight Exercises

The first part of the workout routine involves bodyweight exercises. These exercises will help you build strength and tone your muscles. The bodyweight exercises you can do include:

• Push-ups (3 sets of 10 reps)
• Dips (3 sets of 10 reps)
• Plank (hold for 30 seconds, rest for 10 seconds, repeat for 3 sets)

Step 3: Resistance Band Exercises

The second part of the workout routine involves resistance band exercises. These exercises will help you build strength and tone your muscles using the resistance bands. The resistance band exercises you can do include:

• Bicep curls (3 sets of 10 reps)
• Tricep extensions (3 sets of 10 reps)
• Shoulder press (3 sets of 10 reps)
• Back rows (3 sets of 10 reps)
• Chest press (3 sets of 10 reps)

Step by Step:

Here is a step-by-step guide on how to perform each exercise in the best at-home upper body strength workout for arms, shoulders, chest, and back:

Push-ups:

1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
2. Lower your body until your chest touches the ground.
3. Push back up to the starting position.
4. Repeat for 3 sets of 10 reps.

Dips:

1. Find a sturdy chair or bench.
2. Place your hands on the edge of the chair or bench with your fingers pointing towards your body.
3. Lower your body until your arms form a 90-degree angle.
4. Push back up to the starting position.
5. Repeat for 3 sets of 10 reps.

Plank:

1. Start in a push-up position.
2. Lower your forearms to the ground.
3. Engage your core and hold the position for 30 seconds.
4. Rest for 10 seconds.
5. Repeat for 3 sets.

Bicep curls:

1. Step on the resistance band with one foot.
2. Hold the other end of the resistance band with your hand.
3. Curl your arm up towards your shoulder.
4. Lower your arm back down to the starting position.
5. Repeat for 3 sets of 10 reps on each arm.

Tricep extensions:

1. Step on the resistance band with one foot.
2. Hold the other end of the resistance band with your hand.
3. Extend your arm up towards the ceiling.
4. Lower your arm back down to the starting position.
5. Repeat for 3 sets of 10 reps on each arm.

Shoulder press:

1. Step on the resistance band with both feet.
2. Hold the other end of the resistance band with both hands.
3. Bring your hands up to your shoulders.
4. Push your hands up towards the ceiling.
5. Lower your hands back down to your shoulders.
6. Repeat for 3 sets of 10 reps.

Back rows:

1. Step on the resistance band with both feet.
2. Hold the other end of the resistance band with both hands.
3. Bend your knees slightly and hinge forward at the hips.
4. Pull the resistance band towards your chest.
5. Lower the resistance band back down.
6. Repeat for 3 sets of 10 reps.

Chest press:

1. Step on the resistance band with both feet.
2. Hold the other end of the resistance band with both hands.
3. Bring your hands up to your chest.
4. Push your hands out in front of you.
5. Bring your hands back to your chest.
6. Repeat for 3 sets of 10 reps.

Tips:

Here are some tips to help you get the most out of your best at-home upper body strength workout for arms, shoulders, chest, and back:

• Start with a light resistance band and gradually increase the resistance as you get stronger.
• Breathe in during the eccentric phase (when you are lowering the weight) and breathe out during the concentric phase (when you are lifting the weight).
• Focus on maintaining proper form throughout each exercise to prevent injury.
• Take breaks as needed, but try to complete all 3 sets of each exercise before moving on to the next one.

Solution:

The best at-home upper body strength workout for arms, shoulders, chest, and back is an effective way to build strength and tone your upper body without the need for expensive gym equipment. By incorporating both bodyweight exercises and resistance band exercises, you can target all the major muscle groups in your upper body. Follow the step-by-step guide and tips above to get the most out of your workout routine.

FAQ:

Q: Can I do this workout routine if I am a beginner?

A: Yes, this workout routine is suitable for beginners. Start with a light resistance band and gradually increase the resistance as you get stronger.

Q: How many times a week should I do this workout?

A: You can do this workout routine 2-3 times a week, with at least 1 day of rest in between each workout.

Pros and Cons:

Pros:

• You can do this workout from the comfort of your own home.
• You do not need expensive gym equipment.
• You can target all the major muscle groups in your upper body.
• You can gradually increase the resistance as you get stronger.

Cons