Upper Body Workout at Home

Starting Position

• grasp the ends of a towel with both hands
• sit down on the ground, a fitness mat or a chair
• position both feet in the sling of the towel
• stretch out the legs fully
• hold the upper body straight and in a 90-degree angle to the thighs
• the arms are stretched out

Correct Execution

• pull the towel to your body
• you can choose how intensive you want to work out
• the thighs move to the abs
• pull the shoulder blades together and guide the arms past the upper body
• the upper body stays upright and does not swing back or forth
• take the pressure from the towel and stretch the legs out again

PIKE PUSH UPS

The pike push-up is not a move for beginners, caution guys. We also would not recommend it for anyone who is recovering from an elbow or shoulder injury. (Also skip it if you are prone to dizziness or low blood pressure.) Pay extra attention to your form and emphasise quality over quantity.

Here is how to do the perfect pike push-up, step by step!

• Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
• Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
• Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
• Start to bend elbows, and then lower your entire upper body toward the floor.

Stay there for a moment, then slowly push back up until your arms are straight and you are in the inverted V position. Make sure you keep control throughout the movement.

REVERSE HANDS PUSH UPS / UNDERHAND PUSH UPS

A reverse pushup is like a traditional pushup in every way — other than the position of your hands. Instead of having your hands and fingers pointing forward, as they do with a standard pushup, your hands are flat, but with your fingers pointing back toward your feet. This variation gives your bicep an extra challenging workout.

TRICEPS DIPS ON A CHAIR / BENCH

To try this exercise at home, you first need to find a sturdy chair or bench. A staircase or other stable elevated surface may also work in a pinch.

• Sit on your chair or bench with your arms at your side and your feet flat on the floor, hip distance apart.
• Position your hands so that your palms are down beside your hips. Your fingers should grip the front of the chair seat.

Move your torso forward off the chair with your arms extended. Your buttocks should hover over the floor and your knees should be slightly bent. Your heels should touch the floor a few inches in front of your knees.

• Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle.
• Breathe out as you push up to your starting position with your arms fully extended.

LYING BACK EXTENSIONS ON THE FLOOR

If you do not have access to a gym or bench, you can do back extensions on the floor. Like the ones on the machine, floor-based exercises make you work against gravity. They also engage the muscles in your lower back, butt, hips, and shoulders. Ifyou are a beginner, start with a basic back extension. This version will place the least pressure on your back.

• Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down.
• Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. Hold for 30 seconds.
• Lower to starting position. Complete 3 sets.

For a deeper stretch, put your hands on the floor underneath your shoulders. You can also make it harder by placing your hands against your body.

TOWEL FLOOR VERTICAL PULL