Building a lean upper bodydoesn’t always require fancy gym equipment or expensive memberships.
These workouts not only target your upper body muscles but also engage your core for a complete strength-building session.
Remember to focus on proper form and gradually increase the intensity as you progress.
Shutterstock
With consistency and dedication, you’ll soon see improvements in your strength and muscle definition.
By incorporating different variations, you might engage different muscle groups and keep your workouts challenging.
Lower your body until your chest nearly touches the floor, keeping your elbows close to your sides.
Shutterstock
Push through your palms to return to the starting position.
Aim for three sets of 10 to 15 reps.
2.
Lower your body until your chest touches your hands.
Shutterstock
Push back up to the starting position.
Perform three sets of eight to 12 reps.
3.
Wide-Arm Pushups
Assume a high plank position with your hands positioned wider than shoulder-width apart.
Shutterstock
Lower your body down, keeping your elbows at a 45-degree angle to your torso.
Push back up to the starting position.
Keeping your hips stable and facing the ground, lift one hand to tap the opposite shoulder.
Shutterstock
Return the hand to the floor, and repeat on the other side.
Alternate tapping each shoulder for 10 to 15 reps per side.
Aim for three sets with minimal rest between sets.
Shutterstock
Rotate your torso, reaching your top arm underneath your body.
Return to the starting position, and repeat for the desired number of reps.
Perform eight to 10 reps on each side for three sets.
Shutterstock
Place your hands behind you, shoulder-width apart, with your fingers pointing toward your body.
Lift your hips off the ground, supporting your weight on your hands and heels.
Lower your body by bending your elbows until your upper arms are parallel to the floor.
Push through your palms to straighten your arms, and return to the starting position.
Perform three sets of 10 to 12 reps.
2.
Hold a dumbbell in each hand, arms extended above your chest.
Lower the dumbbells toward the floor while simultaneously lifting your legs off the ground.
Press the dumbbells back up as you lower your legs.
Aim for three sets of 12 to 15 reps per leg.
Lower your body until your chest nearly touches the ground, maintaining a straight line from head to heels.
Push through your palms to return to the starting position.
Complete three sets of eight to 10 reps. Superman
Lie face down on the floor with your arms extended overhead and your legs straight.
Simultaneously lift your arms, chest, and legs off the ground, squeezing your shoulder blades together.
Hold this position for two to three seconds, then lower back down with control.
Aim for three sets of 12 to 15 repetitions.
Keeping your arms straight, lift them off the ground while squeezing your shoulder blades together.
Slowly lower your arms back down to the starting position.
Aim for three sets of 10 to 12 repetitions.
Push back up to the starting position by straightening your arms.
Aim for three sets of eight to 10 reps.6254a4d1642c605c54bf1cab17d50f1e
2.
Triceps Extensions
Begin by sitting on the floor with your legs extended in front of you.
Hold a dumbbell with both hands overhead, arms fully extended.
Lower the dumbbell behind your head by bending your elbows.
Extend your arms back to the starting position, fully engaging your triceps.
Aim for three sets of 10 to 12 repetitions.
Plank-up to Triceps Extensions
Start in a high plank position with your hands directly under your shoulders.
Lower onto your forearms one arm at a time, so you’re in a forearm plank position.
Press back up onto your hands one arm at a time.
Push through your palms to straighten your arms and return to the plank position.
Aim for three sets of eight to 10 reps.
