Upper Body Workout for Men’s to do at Home
- fitnessguidezblog7
- Jul 9, 2025
- 4 min read
Home Upper Body Workout for Men: A Simple Guide for Beginners
You don’t need a gym or fancy gear to build a strong upper body. With just your body and a bit of space, you can train your chest, shoulders, arms, and back at home. This easy guide shares 12 simple upper body exercises perfect for beginners. Each one is clearly explained so you can do it right and avoid injury.
Why Upper Body Workouts Matter
Having strong upper body muscles helps with everyday tasks—like picking things up, pushing doors, or carrying bags. It also helps with your posture, burns more calories, and lowers the chance of getting hurt. Starting with basic exercises helps you build a balanced, strong body.
12 Beginner Upper Body Exercises You Can Do at Home
1. Push-Ups
Works: Chest, shoulders, arms, and core
How to Do:
Get into a plank position with hands a bit wider than shoulder-width.
Keep your body straight from head to toe.
Bend your elbows and lower your chest.
Push back up.Tip: Drop your knees if it’s too hard at first.
2. Incline Push-Ups
Works: Upper chest, shoulders, arms
How to Do:
Place your hands on something raised (like a chair).
Keep your body straight and do a push-up.This is easier than regular push-ups—good for beginners.
3. Plank
Works: Core, shoulders, arms
How to Do:
Rest your forearms on the ground under your shoulders.
Stretch your legs back and stay on your toes.
Keep your body in a straight line.
Hold as long as you can.
4. Up-Down Plank
Works: Chest, shoulders, arms, and core
How to Do:
Start in a forearm plank.
Push up to your hands, one at a time.
Go back down to your forearms.
Switch arms each time.
5. Triceps Dips (Using a Chair)
Works: Arms, shoulders, chest
How to Do:
Sit on the edge of a strong chair.
Place your hands next to your hips.
Slide forward so your hips are off the seat.
Bend your elbows to lower yourself, then push up.
6. Pike Push-Ups
Works: Shoulders, upper chest, arms
How to Do:
Get into a downward dog pose (hips high, hands and feet on the ground).
Bend your arms and lower your head toward the floor.
Push back up.
7. Shoulder Taps
Works: Shoulders, core, arms
How to Do:
Start in a push-up position.
Tap your left shoulder with your right hand.
Then tap your right shoulder with your left hand.
Keep your hips steady.
8. Arm Circles
Works: Shoulders, arms
How to Do:
Stand with your arms out to the sides at shoulder height.
Make small forward circles for 30 seconds, then reverse. Great for warming up your shoulders.
9. Back Extensions
Works: Upper and lower back
How to Do:
Lie face down with arms stretched out.
Lift your chest and arms off the floor.
Squeeze your back muscles, then lower down.
10. Modified Push-Ups
Works: Chest, shoulders, arms
How to Do:
Start in a plank, then lower your knees.
Keep your body straight from head to knees.
Bend your elbows to lower, then push up.
11. Floor Triceps Extensions
Works: Arms, shoulders
How to Do:
Sit with your feet flat and hands behind you.
Push into the ground to lift your hips.
Lower slowly and repeat. Focus on squeezing your arms at the top.
12. Wall Angels
Works: Shoulders, upper back
How to Do:
Stand against a wall, feet a few inches forward.
Raise your arms into a “W” shape, keeping them on the wall.
Slide arms up to a “Y” shape, then return to “W.” Helps with posture and shoulder movement.
Helpful Tips for Better Results
Warm-Up First: Do 5–10 minutes of light cardio or stretches before starting.
Focus on Form: Doing the moves right is more important than doing many.
Start Slow: Try 1–2 sets of 8–12 reps. Add more as you get stronger.
Rest Between Workouts: Wait at least 2 days before doing another upper body session.
Stay Consistent: Aim for 2–3 workouts each week to see real progress.
Final Thoughts
You don’t need machines or gym time to build strength. These 12 easy exercises help you get stronger, stand taller, and feel better. Stick with it, take your time, and enjoy the process—your strong upper body starts now.
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