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How to Boost Your Upper Body Strength at Home

Posted by Sports Central on
How to Boost Your Upper Body Strength at Home

Imagine being able to effortlessly lift heavy objects, tackle physical challenges with ease, and feel confident in your daily activities. It all starts with a strong upper body. Beyond just looking and feeling fit, upper body strength is the key to unlocking your body’s true potential. It's a game-changer in both your active pursuits and everyday life, so let's unleash your inner strength and discover the wonders it can bring! 

Unleash Your Upper Body Potential

At its core, upper body strength is more than just flexing muscles for aesthetics; it's about elevating your physical abilities to new heights. Your upper body encompasses various essential muscle groups, including the chest, back, shoulders, and arms. Developing these muscles translates to enhanced posture and stability, supporting the spine and creating a solid foundation for the entire body. 

upper body strength exercises

The benefits of upper body strength exercises extend beyond the gym or the occasional physical activity. You'll notice a remarkable improvement in how you lift heavy objects such as moving furniture or carrying groceries. For those active in sports or physically demanding hobbies, the risk of injuries will also decrease, ensuring you can maintain an active lifestyle without constant worry. 

Releasing your upper body potential requires a combination of dedication, consistency, and smart training techniques. Fortunately, you don't need an expensive gym membership or fancy equipment to get started on your upper body strength workout. Here are some exercises to build upper body strength even when you’re at home:

upper body strength workout

1. Push-ups 

Push-ups are the superior upper body exercise that has stood the test of time for good reason. This bodyweight exercise primarily targets the chest, shoulders, and triceps, while also engaging the core and improving overall stability. The beauty of doing push-ups is that they can be modified to suit individuals of all fitness levels. 

To perform a push-up, start in a plank position with your hands shoulder-width apart and aligned with your chest. Lower your body towards the floor by bending your elbows, keeping your back straight and core engaged. Push yourself back up to the starting position, exhaling as you extend your arms. Aim to maintain a controlled and steady motion throughout the movement. 

If you're new to push-ups, you can begin with knee push-ups, which offer a bit of assistance while still targeting the upper body muscles. As you progress, challenge yourself to perform standard push-ups and work towards increasing your repetitions.

upper body strength benefits

2. Planks

Planks are excellent for building a strong core and simultaneously sculpting your shoulders, arms, and back. Planks engage the deep stabilizing muscles of the abdomen, improving posture and providing a solid foundation for upper body strength.

Forearm planks involve resting on your forearms, while high planks are executed with your arms straight. Another variation is the side plank which targets the obliques, requiring you to balance on one arm and the side of one foot. Holding each variation for a specific period challenges your muscles and builds endurance.

Incorporate these plank variations into your routine, gradually increasing the time you hold each position as you progress. You'll witness your upper body strength skyrocket, along with a more defined midsection and improved overall stability.

exercises to build upper body strength

3. Dips 

Dips are a fantastic bodyweight exercise that primarily targets the triceps and chest, with the secondary engagement of the shoulders and core. You can perform dips using sturdy furniture like chairs or a dip station, but ensure they are stable and can support your body weight safely. 

To execute this, position your hands shoulder-width apart on the surface behind you, fingers pointing forward. Lower your body by bending your arms until your elbows reach approximately 90 degrees. Push yourself back up to the starting position, fully extending your arms. 

As with any exercise, start with a manageable number of repetitions and slowly increase the intensity as your strength improves. Dips are a challenging yet rewarding exercise that will redefine what you thought was possible for your upper body strength.

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4. Pike Push-ups 

Pike push-ups are an excellent variation of the traditional push-up that places more emphasis on the shoulders and upper chest. To perform a pike push-up, assume a push-up position but with your hips raised, forming an inverted "V" shape.

Lower your head towards the floor by bending your arms, and then push back up to the starting position. As you bend your arms, your body weight shifts forward, increasing the load on your shoulders and delts. 

Pike push-ups may be physically demanding at the beginning, but they are an effective way to build shoulder strength and stability. As you advance, you can experiment with elevating your feet to increase the challenge and further enhance your upper body capabilities.

upper body workout at home

5. Superman Exercises 

Superman exercises are not only fun but also highly effective for targeting the muscles along your spine, shoulders, and glutes. 

To perform a Superman exercise, lie face down on the floor with your arms extended forward and legs straight. Lift your arms, chest, and legs simultaneously off the floor, engaging your back muscles. Hold the position briefly and then lower back down. This exercise strengthens the back muscles, specifically the rector spinae, which plays a crucial role in maintaining proper posture and supporting your upper body during various activities.

Combine the Superman exercises into your routine to promote back health and develop the often-neglected muscles of the posterior chain. With consistent practice, you'll experience improved upper body stability and reduced risk of back pain.

By including these five home workout exercises in your home workout routine, you'll be well on your way to boosting your upper body strength, achieving a more toned physique, and improving your overall fitness level. Listen to your body, progress at a pace that suits you, and enjoy the rewarding journey to a stronger and healthier you!

home workout exercises

Step into the perfect pair of workout shoes 

No upper body workout at home is complete without you wearing the right pair of shoes. Investing in the best workout shoes is a game-changer when it comes to achieving your upper body strength goals. A versatile pair of workout footwear offers the perfect balance of comfort, stability, and support, making them the ideal companion for your upper body workouts. 

Check out our footwear collection, including cross training shoes for men and training shoes women at Sports Central online and stores near you. Start your upper body strength journey today, and let the world witness your transformation!

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