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Upper Body Strength Training Exercises to do at Home with No Equipment Needed

By Edited Nov 13, 2013 0 0

If you want to do a muscle toning or strength training workout routine for your upper body but can't afford equipment or a gym membership, here are some simple exercises that will allow you to train your muscles at home until you can afford to buy some equipment. If you are interested in leg and lower back exercises, read my article Lower Body Strength Training Exercises to do at Home with No Equipment Needed.

Pushups. This simple and well-known exercise develops the chest. Lie down flat on the ground and with your arms out far enough so that your forearms are perpendicular to the ground, push yourself up while keeping your body straight. An easier alternative to doing a full pushup is a pushup from your knees where your body is still straight but your knees are on the floor instead of your toes. Aim for at least 3 sets of 25 reps. To work out your triceps, put your hands close together on the floor while pushing yourself up.

Bicep Curls by creating your own resistance. Have the arm you are about to exercise straight out and use your other arm or have a friend hold the arm down to provide some resistance at the wrist. Bend your elbow so that your hand heads towards your shoulder and work your bicep muscles. Once you are done with one arm, switch to the other. Aim for 3 sets of 15 reps for each arm.

Tricep Extensions by creating your own resistance. Have the arm you are about to exercise bent above you so that your hand is behind your head and use your other arm or have a friend hold the arm down to provide some resistance at the wrist. Move your hand upwards until your arm is almost straight up in the air and work your tricep muscles. Once you are done with one arm, switch to the other. Aim for 3 sets of 15 reps for each arm.

Wrist Curls by creating your own resistance. Have the arm you are about to exercise in front of you on your leg with the palm facing upwards and your wrist hanging off of your knee and use your other arm or have a friend hold down your hand to provide some resistance. Curl your wrist upwards without moving your forearm and work the forearm muscles. Once you are done with one arm, switch to the other. Aim for 3 sets of 25 reps for each arm. Once you are done these wrist curls, you can turn your arm over so that the palm faces the ground. Apply pressure to the back of the hand and curl your wrist up, working the forearm muscles on the top of the arm.

Lateral/Front Raises by creating your own resistance. This exercise will work out your shoulders. Stand up with arms at your sides. Have someone hold one down one arm or hold a heavy object in your hand and raise your arm straight out to the side for the lateral raise or out to the front for the front raise. Be careful not to lean to one side while you are lifting your arm. Once you are done with one arm, switch to the other. Aim for 3 sets of 15 reps for each arm.

If you are interested in purchasing workout equipment for your home gym, Amazon has some great products available.

My workout routines:

How to build big Biceps
How to build big Triceps
How to build big Forearms
How to build big Shoulders
How to build a big Chest
How to build a big Back
How to build big Legs
How to build big Calves

Dumbbell workouts:

Dumbbell Exercises for the Arm Muscles
Dumbbell Exercises for the Chest
Dumbbell Exercises for the Shoulders

More of my workout advice:

Are Bowflex SelectTech Adjustable Dumbbells suitable for you?
Should you buy Bowflex SelectTech Dumbbells in a store or online?
Why you would want to use barbells for your workouts
Why you would want to use dumbbells for your workouts
How I lost over 40 pounds in 6 months with some simple diet changes
Lower body exercises with no equipment needed
Cardio exercises with no equipment needed
The Different Ways of Doing Dumbbell Bicep Curls
Inflatable Exercise Ball Exercises for Men


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