If you’re looking to tone and sculpt your arms, there’s no need to head to the gym – a few bodyweight exercises exercises at home will do the trick! In this guide, we’ll recommend our favorites, and show you how to do them correctly. So, whether you’re a beginner or an expert, keep reading for some amazing arm workouts.
Beginner Upper Body Exercises?
If you’re a beginner, don’t worry – we’ve got you covered! These exercises are perfect for those just starting on their fitness journey.
1. Push-Ups
One of the most classic upper body exercises exercises at home there is, push-ups are a great way to tone your arms, shoulders, and chest. If you’re just starting, try doing them on your knees instead of your toes.
2. Triceps Dips
Another great exercise for toning your arms, tricep dips can be done almost anywhere – all you need is a flat surface. Start by sitting on the edge of a chair or couch, then place your hands next to your hips. Slowly lower yourself down, and then back up again.
3. Reverse Flyes
Reverse flies are a great way to target your upper back muscles. Start by standing with your feet shoulder-width apart, then bend forward at the waist. From here, raise your arms out to the sides and back up again.
Intermediate Upper Body Exercises?
If you’re looking for a challenge, try these Intermediate upper body exercises at home . They’re perfect for those who have been working out for a while and are ready to take their fitness to the next level.
1. Plyometric Push-Ups
Plyometric push-ups are a great way to increase the intensity of your workout. Start in the same position as a regular push-up, but when you come up, explode upward, clapping your hands together before returning to the starting position.
2. weighted Triceps Dips
If regular triceps dips aren’t challenging enough for you anymore, try weighted tricep dips! Start by attaching a weight to your waist, then proceed as you would with a regular tricep dip.
3. Chin-Ups
Chin-ups are a great way to work your arms, shoulders, and back all at the same time. Grab a chin-up bar with an overhand grip, and pull yourself up until your chin is over the bar.
Expert Upper Body Exercises?
For those who are looking for an even greater challenge, try these expert upper body exercises. They’re perfect for experienced gym-goers who want to take their workout to the next level.
1. One-Armed Push-Ups
One-armed push-ups are a great way to target your arm muscles. Start in the same position as a regular push-up, but place your hand in the center of your chest. From here, lower yourself down with one arm, and then back up again. Switch arms and repeat.
2. Handstand Push-Ups
Handstand push-ups are a great way to work your arms, shoulders, and core all at the same time. Start by kicking up into a handstand against a wall. From here, lower your head down towards the floor, and then back up again.
3. Muscle-Ups
Muscle-ups are a challenging exercise that works your arms, shoulders, back, and core. Start by grabbing a pull-up bar with an overhand grip. From here, pull yourself up until your chin is over the bar. From here, use your momentum to swing your body up and over the bar.
Upper Body Major Exercises:
1. Push-ups
2. Triceps Dips
3. Reverse Plank
4. Pike Push-up
5. Shoulder Taps
6. Side Plank with Raise
7. Inchworms
8. Elbow Plank Punches
Beginner: 2 sets of 10 reps
Intermediate: 3 sets of 15 reps
Advanced: 4 sets of 20 reps
FAQ’s
1. What are some good upper body exercises?
Answer: The best upper body exercises are push-ups, tricep dips, reverse plank, pike push-ups, shoulder taps, side plank with raise, inchworms, and elbow plank punches.
2. What are the benefits of doing upper body exercises?
Answer: The benefits of doing upper body exercises include toning your arms, improving your posture, and increasing your overall strength.
3. Are upper body exercises necessary?
Answer: While upper body exercises are not necessary for everyone, they can be helpful for those who want to tone their arms or improve their posture.
4. What are some risks associated with upper body exercises?
Answer: Some risks associated with upper body exercises include strains and sprains, as well as injuries to the shoulders and elbows. However, these risks can be minimized by using proper form and technique.
Pros and Cons
Pros:
-Tones arms
-Improves posture
-Increases overall strength
-Can be done without equipment
-Can be done at home or in the gym
Cons:
-Risks of strains and sprains
-Risks of injuries to the shoulders and elbows
Conclusion
Upper body exercises are a great way to tone your arms, improve your posture, and increase your overall strength. While there are some risks associated with these exercises, they can be minimized by using proper form and technique. So, whether you’re a beginner or an expert, give some of these exercises a try!
