Upper body workouts at home to lose weight and build muscles

An effective upper body workout at home is one that helps in building strength and muscle. It works the muscles in the arms, core, shoulders, back, and chest.

In this article, we have curated an effective upper body workout at home that will help you get in shape by adding strength and burning calories. These upper body exercises are easy to follow and can be performed at home without any equipment.

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Effective Upper Body Workout Routine

Upper body workouts have many benefits. (Image via Unsplash/Sergio Carpintero)

Here are a few:

#1 Push-up

Push-ups are one of the best upper body workouts at home. They work the triceps, shoulders, and chest. This exercise also helps in building strength in the abdominals and triceps.

How to do a push-up?

• Start on all fours, with the shoulders directly over the palms and arms extended.
• The body should be balanced on the toes with the hips in line with the feet and shoulders.
• Lower your chest to the ground by bending the elbows.
• Just as you are about to reach the ground, straighten the elbows, and bring your body back to the starting position.

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#2 Inchworm

The inchworm is an effective workout to build strength in the posterior chain. This exercise also helps burn a decent number of calories.

How to do an inchworm?

• Start the exercise in a tall standing position, with feet apart at hip distance.
• Position your palms on the floor near your feet by bending forward from the hips. Walk your hands to the front till you assume the high plank position.
• The body should create a straight line in this position. Reverse the movement to assume the starting position, and repeat.

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#3 Plank Raise

Plank (Image via Pexels/Viridiana Rivera)

The plank raise is another great upper body workout that can be done at home to work the core muscles, lower back, glutes, triceps, and shoulders. This exercise can also help you get toned abs.

How to do a plank raise:

• Start by assuming the forearm plank position with the weight on your forearms and body, creating a straight line from the ankles.
• Tighten your abdominals, and do not move the hips. Assume a high plank position by pushing your hands upward one at a time.
• Keep alternating between the forearm and high plank positions.

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#4 Triceps Dip

The triceps dip is a dynamicupper body workout that can be done at home. It engages the chest and triceps. This exercise helps build shoulder strength along with improving overall strength and stability.

How to do a triceps dip?

• Assume a seated position at the edge of your chair with your palms gripping the edges. The feet should be flat on the ground.
• Press onto your palms to raise your body off the chair, and keep the core muscles engaged.
• Lower your butt to the ground while keeping your posture straight and core muscles engaged.
• Assume the starting position by pressing onto your palms. Repeat.

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#5 Lat Pull Down

The lat pulldown is one of the best exercises that can be incorporated in your upper body workout at home. This exercise helps in toning the arms.

How to do a lat pull down?

• Start by assuming a standing position while clutching a resistance band in both palms.
• The hands should be at least 2-3 feet apart.
• Keep your hands straight upwards before opening the band by pulling one elbow towards the ribcage while the other stays in the same place.
• Reverse the movement, and repeat.

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The aforementioned upper body workouts at home can help improve your overall fitness, and build muscle and strength to prepare the body for more challenging workouts.