Upper Body Workout: Home Style

by Jessica B. | April 12th, 2012 | Strength Training, Upper Body

If you are starting to lose your momentum for your workouts now that New Year’s Eve is a few months in the past, here are a few upper body exercises you can do while watching TV. No more excuses. These upper body exercises will give you increased strength. While they aren’t as effective as your regular gym workout, they are better than nothing, and variety is a great way to help build and develop your muscles.

1) Basic push-ups – An easy way to get moving in the comfort of your own home – start with a round of traditional push ups, arms shoulder distance apart. Lower until your arms are at 90 degrees and then back up again.

2) Chair dips – Using your sofa or a kitchen chair. Place your hands on the side of the chair and stretch your feet out as far as they go. Now lower your body slowly, until your elbows make a 90 degree angle. Hold and raise.

3) Handstand – Even if you don’t think you are ready, give it a try against your wall at home. Put a large pillow on the ground underneath where your head will be. Put your hands on the ground, shoulder length apart, and kick up slowly. Rest your feet against the wall if you need to. Try to maintain the handstand for at least a minute. Repeat.

4) Wide armed pushups – Repeat a round of pushups with your arms wider apart. Lower until your elbows to make a 90 degree angle.

5) Wall push ups – Stand about two feet away from the wall placing one hand against the wall. Use the form you would use to do a traditional push up. Switch arms. If you don’t have the strength to use one arm, you can always use both.

6) Bicep curl with heavy book – If you have an old encyclopedia or phonebook collecting dust, use it to strengthen your biceps. Hold the book in your hand as you would hold a traditional weight and try a bicep curl. Repeat 10-12 times per arm.

7) Tricep lift with book – Use your old book and hold your arm straight down. Keeping your arm straight, lift it backwards. You should feel this exercise in your triceps. Repeat 10-12 times per arm.

Stretch your arms after your work out. Reach across your body and hold your arm with the other. Reach your arm behind your head, and use your other arm to push down on your elbow. Repeat with both arms.

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.