Easy Muscle-Strengthening Exercises At Home for Upper Body

Easy Muscle-Strengthening Exercises At Home Upper Body

Here a compilation of easy Upper Body Strengthening activities you can do at home and without any specific equipment.

Check the more complete list of The Best 10 NO Equipment Upper Body Exercises and Workout.

BICEPS Muscle-Strengthening Exercise 1

UPPER BODY Muscle-Strengthening Biceps Exercises 1

Material: 1 chair – 2 bottles of water

Sitting on a chair – bring back the bottles water simultaneously up to shoulders – rotation of the bottles above the thigh extensions

Security: Back rests on the back of the chair – contraction of the abs to avoid arch back – elbows should stick alongside

BICEPS Muscle-Strengthening Exercise 2

UPPER BODY Muscle-Strengthening Biceps Exercises 2

Material: 2 bottles of water

Standing – feet shoulder width – bring back alternatively the bottles at the height of shoulders – Bottle rotation after hip extension

Safety: contraction of the abs and glutes to avoid arching the back – elbows must stick to the ribs

TRICEPS Muscle-Strengthening Exercise 1

Muscle-Strengthening UpperBody Triceps.JPG

Material: 1 chair and 1 bottle of water

Sitting on a chair – elbow at the head – bottle behind head – bring back the forearm in extension – the elbow remains fixed

Safety: Contraction of the abs to avoid arch back

TRICEPS Muscle-Strengthening Exercise 2

Muscle-Strengthening UpperBody Triceps 2

Material: 1 chair

Both hands resting on the front of the chair – legs in semi bent position resting on the heels – lower the buttocks to the ground and ride up

Safety: Elbows must bend towards back, not side – back should stay in contact with the edge of the chair on the descent to the ground

For more Arms workout, check The Full Total Arms Workout Exercices by XHIT Arms.

BACK Muscle-Strengthening Exercise

BACK Muscle-Strengthening Exercise

Equipment: 1 bench or 2 chairs side by side and 1 bottle of water

One hand and one leg resting on the support – one leg resting on the ground – arm stretched in the shoulder extension – raise the elbow to back height – forearm 90° – tighten shoulder blades at the end of the movement

Safety: Positioning of the back, contraction abs to avoid arching your back

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Shoulders Muscle-Strengthening Exercise 1

Shoulders Muscle-Strengthening Exercise

Material: 2 bottles of water

Standing position – shoulder width support – side elevation

Safety: arm in semi-stretched position for protect the elbow joint – contraction abs and glutes to avoid arching the back

Shoulders Muscle-Strengthening Exercise 2

Muscle-Strengthening UpperBody Shoulder 2.JPG

Material: 1 chair and 2 bottles of water

Sitting position – 90° arm – arm extension – bring the bottles above the head – rotation of the bottles above the head extension

Safety: Contraction of the abs to avoid arch back

Chest Muscle-Strengthening Exercise 1

Muscle-Strengthening UpperBody Chest

Material: 1 wall

Support feet shoulder width 30/40 cm from wall – hands to wall twice shoulder width – bending of the arms to bring the top of the wall body

Safety: contraction of the abs and glutes to avoid arching the back – when bending arms hands should not be above shoulders

Chest Muscle-Strengthening Exercise 2

Chest Muscle-Strengthening Exercise 1

Material: Floor or 1 table

Support feet shoulder width – both hands times shoulder width – arm flexion for bring your upper body closer to the floor or table

Safety: contraction of the abs and glutes to avoid arching the back