Upper Body Workout at Home

TOWEL FLOOR VERTICAL PULL

Starting Position:

1. Grasp both ends of a towel with both hands.
2. Sit on the ground, a fitness mat, or a chair.
3. Position both feet in the sling of the towel.
4. Fully extend your legs.
5. Keep your upper body straight at a 90-degree angle to your thighs.
6. Stretch your arms out in front of you.

Correct Execution:

1. Pull the towel toward your body, adjusting intensity as needed.
2. Move your thighs toward your abs.
3. Squeeze your shoulder blades together and guide your arms past your upper body.
4. Keep your torso upright without swinging back and forth.
5. Release the tension from the towel and extend your legs again.

PIKE PUSH-UPS

Caution: This exercise is not for beginners and should be avoided by those recovering from elbow or shoulder injuries, as well as individuals prone to dizziness or low blood pressure. Prioritize form over repetitions.

How to Perform the Perfect Pike Push-Up:

1. Start in a plank position with your hands firmly on the floor, directly under your shoulders.
2. Press your toes into the floor, keeping your core tight and back flat. Engage your glutes and hamstrings.
3. Lift your hips up and back, forming an inverted “V” shape with your body. Keep your arms and legs as straight as possible.
4. Bend your elbows to lower your upper body toward the floor in a controlled motion.
5. Hold briefly, then push back up until your arms are straight, returning to the inverted “V” position.
6. Maintain control throughout the movement.

REVERSE HANDS PUSH-UPS / UNDERHAND PUSH-UPS

This variation of a traditional push-up shifts the hand position to target the biceps more intensely.

How to Perform:

1. Assume a standard push-up position, but place your hands flat on the ground with your fingers pointing backward toward your feet.
2. Keep your elbows close to your body as you lower yourself.
3. Push back up, keeping your core engaged and back straight.

TRICEPS DIPS ON A CHAIR OR BENCH

This exercise strengthens the triceps using body weight and a stable surface.

How to Perform:

1. Find a sturdy chair, bench, or stable elevated surface.
2. Sit with your arms at your sides and feet flat on the floor, hip-width apart.
3. Place your palms on the edge of the chair seat beside your hips, fingers gripping the front.
4. Move your torso forward off the chair with arms extended, allowing your buttocks to hover over the floor. Keep your knees slightly bent and heels grounded.
5. Inhale as you lower your body, bending your elbows to a 90-degree angle.
6. Exhale as you push back up to the starting position, fully extending your arms.

LYING BACK EXTENSIONS ON THE FLOOR

If you don’t have access to a gym or bench, you can still perform effective back extensions on the floor. These exercises strengthen the lower back, glutes, hips, and shoulders while engaging core stability.

Basic Back Extension:

1. Lie face down on a mat with your legs extended straight behind you.
2. Place your elbows on the ground and slide your shoulders down.
3. Lift your upper back while pressing your hips into the mat, keeping your head and neck neutral.
4. Hold for 30 seconds.
5. Lower back to the starting position and repeat for 3 sets.

Progressions:

• For a deeper stretch, place your hands under your shoulders.
• To increase difficulty, keep your hands against your body while lifting.