Looking to build toned arms without the need for a crowded gym? An effective upper body workout at home can help you achieve serious strength without complicated equipment or long commutes. 

In this blog, we will go over some of the best exercises that target your arms, shoulders, and chest for optimal strength. All you need is some space and the right exercises to get started. Let’s begin!

1. Push-Up

Push-ups are an unbeatable upper body workout at home. Start in a plank position with hands under shoulders and feet together. Keep your body straight, engage your core, and lower yourself until your chest almost touches the ground. Push back up without locking your elbows. To progress, try to decline push-ups by elevating your feet on a sturdy surface.

Muscles worked: Chest, shoulders, triceps, core.

Pro Tip: Lower yourself in 3 seconds, pause for 1 second, and push up fast. This increases muscle tension and builds strength faster.

2. Alternating Punches

Stand with feet shoulder-width apart and hands in a guard position. Punch forward alternately, keeping movements controlled and strong. Engage your core and maintain a slight bend in your knees. Focus on speed and precision rather than flailing wildly. To make it harder, hold light dumbbells while punching.

Muscles worked: Shoulders, chest, triceps.

Pro Tip: Rotate slightly with each punch to engage your core and make your upper body workout at home even more effective.

3. Floor Tricep Dips

Sit with knees bent, feet flat, and hands behind you, fingers pointing forward. Lift your hips and bend your elbows to lower your body. Push back up without fully straightening your arms. Keep your elbows tucked in to fully target the triceps. Want a challenge? Lift one leg or use a sturdy surface like a chair.

• Muscles worked: Triceps, shoulders, chest.
• Pro Tip: Keep your elbows tucked in for better tricep activation. A small adjustment but a game-changer in your upper body exercises at home!

4. Side & Lateral Arm Raises

Hold dumbbells (or water bottles) with arms at your sides. Slowly lift them to shoulder height, then lower with control. Keep a slight bend in your elbows. Alternate between front and side raises for balanced development. Focus on form over weight—better control means better gains.

• Muscles worked: Deltoids (shoulders).
• Pro Tip: Avoid swinging! Controlled reps get you the best results in your upper body workout at home.

5. Inchworm Exercise

Start standing. Bend forward, place your hands on the ground, and walk them forward until you’re in a plank. Hold for a second, then walk your hands back. Keep your core tight throughout. Add a push-up for an extra challenge.

• Muscles worked: Shoulders, chest, core, hamstrings.
• Pro Tip: Keep your core engaged throughout to protect your back during this upper body exercise at home move.

6. Plank to Push-Up Transition

Start in a forearm plank. Push up onto one hand, then the other, reaching a full push-up position. Lower back down, alternating lead hands each time. Keep your core engaged to avoid rocking side to side. Add a push-up for an advanced variation.

• Muscles worked: Shoulders, triceps, core.
• Pro Tip: Move slowly and control your descent for maximum muscle activation. This one’s a game-changer in your upper body workout at home!

7. Shoulder Press

Hold dumbbells at shoulder height with elbows bent at 90 degrees. Press up overhead, fully extending your arms. Lower back down with control. Keep your core engaged to prevent arching your back.

• Muscles worked: Deltoids, triceps, traps, upper chest.
• Pro Tip: Engage your core to keep your back straight and avoid injuries. A strong shoulder press will elevate your upper body exercises at home.

8. Back Extensions

Lie face down, hands by your temples. Lift your chest off the ground while keeping your lower body stable. Squeeze your shoulder blades together. Lower back down with control. Hold the top position longer for more intensity.

• Muscles worked: Lower back, rear delts, core.
• Pro Tip: Hold at the top for 2 seconds before lowering to maximize muscle engagement.

9. Triceps Kickbacks 

Hold dumbbells, hinge forward at the hips, and keep your elbows tucked in. Extend your arms straight back, then return to the start. Keep movements slow and controlled. Increase weight for more challenge.

• Muscles worked: Triceps.
• Pro Tip: Keep upper arms still—only move your forearms. This is a fantastic arm-toning exercise for your upper body workout at home.

10. Wall Handstand Hold

Face a wall and place your hands on the floor shoulder-width apart. Kick up into a handstand position against the wall. Hold for as long as comfortable, then lower yourself back down.

• Muscles worked: Shoulders, core, triceps.
• Pro Tip: Focus on maintaining a tight core and straight body line to maximize the benefits of this upper body workout at home.

Ready to Level Up Your Upper Body Workout?

Building upper body strength at home is totally doable with these exercises. Consistency is your best friend—aim for 3-4 sets of each exercise, 3-5 times a week. As you get stronger, consider adding weights or resistance bands to keep challenging yourself. 

And if you're looking for expert guidance to take your fitness journey to the next level, check out Mixed Movement Fitness. With 25+ years of experience and 1,000+ transformations, our certified coaches create personalized training plans just for you. Plus, our advanced EMS training helps you build strength in less time. Join us today!

Keep pushing forward, and enjoy the journey to a stronger you!

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