Upper Body Exercises You Can Do at Home with Just Your Hands
Want to strengthen your upper body without weights? Here are a few exercises you can do at home with just your hands:
- Push-ups: Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest towards the floor by bending your elbows, then push back up to the starting position.
- Triceps dips: Sit on the edge of a chair or bench with your hands behind you, shoulder-width apart. Slide forward until your buttocks are off the chair and your weight is on your hands. Bend your elbows to lower your body towards the floor, then push back up to the starting position.
- Shoulder taps: Stand with your feet shoulder-width apart and your arms raised overhead. Tap your right hand to your left shoulder, then your left hand to your right shoulder. Continue alternating for the desired number of repetitions.
- Wall push-ups: Stand facing a wall with your feet shoulder-width apart and your hands on the wall at shoulder height. Step back until your body is at a 45-degree angle to the wall. Bend your elbows to lower your chest towards the wall, then push back up to the starting position.
- Plank: Start in a push-up position with your forearms on the floor and your body in a straight line from head to heels. Hold this position for as long as possible.
FAQs:
- How many sets and reps should I do? Start with 2-3 sets of 10-12 repetitions for each exercise. Gradually increase the number of sets and repetitions as you get stronger.
- How often should I do these exercises? Aim to do these exercises 2-3 times per week.
- Can I modify these exercises? Yes, you can modify these exercises to make them easier or harder. For example, you can do push-ups on your knees instead of your toes, or you can do triceps dips on a lower surface.
- What are the benefits of these exercises? These exercises can help to strengthen your upper body muscles, improve your posture, and burn calories.
- Do I need any special equipment? No, you do not need any special equipment to do these exercises. You can use a chair or bench for triceps dips, but otherwise, you can do these exercises anywhere.
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