Upper Body Home Workout You Can Do At Home Without Equipment
Train Your Upper Body At Home With These Three Circuits
We've created a workout routine you can do at home, you should check it out: 5-Day Home Workout Routine
Being able to sustain this lifestyle is not about going hard once in a while and skip several workouts because of a busy schedule. If you want to succeed in your fitness journey, you will need to have the right workout plan that you can stick to. Here is where a home workout can be useful if you are not able to make it to the gym.
This workout was built to help you target a maximum of muscle groups on your upper body in a short period of time. A circuit is several exercises done in a row without taking a break. This will allow you get great muscle activation and break a sweat.
Each circuit will be composed of three exercises performed in a row. Once the three exercises are executed, this is the end of a round. You will have to do five rounds in order to finish a circuit. Depending on your activity level and time restriction, you can perform one, two or the three circuits -- it's up to you!
We will have a short rest duration of 1 minute between each round. This will allow this home workout to be more challenging and to help you burn more calories, which will help you burn more fat on the long run.
For this workout we will use a traditional rep range of 8 to 12 reps, which will allow you to get proper results. More info on the different rep ranges.
The goal of this workout is to use as less equipment as possible. The only thing we will need is something to elevate your legs to do decline push ups, a chair could do the job. Then get something that you can use to elevate your torso in order to do incline push ups.
Since this workout does not involve any weight, it is very important to get the most of each repetition. Make sure you're using the right tempo by slowing down on the negative and hold the contraction to get more muscle activation.
If you feel this workout is getting easier, you could try adding extra weight on movements like push ups. But if you really want to keep progressing by applying the progressive overload principle, we highly recommend you to invest in some equipment or a gym membership.
- (Diamond) Push Ups: 8-12 reps
- Reverse Snow Angel: 8-12 reps
- Pike Push Up: 8-12 reps
- Incline Push Up: 8-12 reps
- Pulse Rows: 8-12 reps
- Tuck Planche: 8-12 reps
- Decline Push Up: 8-12 reps
- Superman: 8-12 reps
- Prayer Push: 8-12 reps
At home or on vacation, this upper body home workout got you covered!
Frequently Asked Questions
Effective upper body exercises you can do at home without equipment include push-ups, pike push-ups, and reverse snow angels. These exercises target multiple muscle groups and can be performed in circuits for a more intense workout.
You can structure an upper body workout by creating circuits with three exercises each, performing 8-12 reps per exercise. Complete five rounds of each circuit with minimal rest in between to maximize muscle activation and calorie burn.
To increase the intensity of your home workouts, try shortening rest periods between exercises or adding extra weight, like a backpack with books, for exercises such as push-ups. For more tips, check out our Beginner's Workout Routine Guide.
The ideal rep range for building muscle at home is typically 8-12 reps per set. This range helps ensure sufficient muscle activation and growth while maintaining proper form and control.
Yes, you can build muscle with bodyweight exercises by focusing on controlled movements, proper form, and progressive overload. Gradually increasing the difficulty of exercises or adding weight can enhance muscle growth over time.
Tracking your progress with home workouts can be done using a fitness journal or an app like the Gymaholic App, which allows you to log workouts, track progress, and set fitness goals.