5 Strategies for Gaining Upper Body Muscle at Home

Did you know that there are at least five ways to work on upper body muscle gains without ever leaving your home?

These strategies are quick, simple, and don’t require any special equipment. All you need is a little time, some space, and the determination to get in shape!

Best Upper Body Workouts You Can Try At Home

1) Push-ups

Push-ups are a great upper body workout at home for beginners. All you need is your hands and feet on the ground, as well as some space to get started. The exercise itself involves pushing yourself up from a plank position (on your toes) until your arms reach full extension with minimal knee bend. It’s important not to allow the hips to drop during the movement.

2) Plank

The plank is a great way to strengthen the upper body and core. It’s also an easy exercise for beginners because it requires no equipment, just some space in your home or office with hard floors. All you need to do is get into a push-up position, bend your elbows, and lower yourself down until your forearms touch the ground. Your body should form a straight line from your head to toes, with no bending at the hips or waist. You can also modify this exercise by doing push-ups in the plank position instead of on your knees for an upper and lower body workout.

3) Bench Dips

Bench dips are another great upper body workout at home for core strength. You can do this with no equipment by using a sturdy chair or bench, but if you want to be able to increase the difficulty level of this move, try placing your heels on top of two weight plates (or other objects) that stack up so that they’re under your heels.

4) Lying down rows

Lying back to do a row is an exercise that targets the upper body and shoulders. To start, lie on your stomach with legs extended behind you. Then place hands under chin or next to each other, palms facing upward for stability and then pulling elbow towards the chest until it touches ribs. And you can do a more challenging variation by lying down and pulling one arm across the body to touch the other side of your chest.

5) Lying chest fly

This upper body workout at home is a great way to tone the upper body, and it’s done by lying on your back with knees bent and feet together. Make sure to keep hands at neck level or behind head for support, then open arms out so that they’re stretched horizontally across the floor. The motion of this move should be made entirely with the arms, as you want to avoid any extension from the hips and just keep them on the floor.


The upper body workout at the home plan you’ve seen in this article should help you get the body of your dreams. Stick with it, be patient, and allow time to work its magic! You’ll have a more muscular upper body in no time at all. Remember these five strategies as you continue on your journey toward fitness success.

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