For various reasons, some of you might not feel comfortable hitting the gym and do workouts. We know that for a fact. However, we are not going to explain that topic as we think talking about solutions is more important than worrying about the question. If you have searched ‘upper body workout at home’ on Google, congratulations, you have landed on the right article as we are trying to simplify everything by providing some of the most effective workouts you can do at home without any equipment.

Best Upper Body Workout at Home with No Equipment.

Here are some of the most efficient upper body workouts you can try at home without any equipment.


This article won’t be a completed one if we don’t talk about good old push-ups in the first place. There are two main variations you can try, particularly for beginners. First is the orthodox way of push-ups, in which you do push-ups from the high plank position. The second option is the easier out of the two as you perform push-ups from on your knees.

We are not giving you exact goals for reps; simply put, your body must feel the push-ups and must increase the number gradually as you move forward.

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Push-up | Image by Keifit from Pixabay

Diamond Press-ups

Diamond press-ups can be challenging compared to normal push-ups. If you want more results quickly, this is an exercise that you definitely should be doing. Also, this particular workout is great for your chest as well as the triceps. Here is how you do it.

First, go to the kneeling down position and form a diamond shape using your fingers. Keep the fingers on the mat or floor and move your body up and down from the kneeling down position. Yeah, we know it is tough, but you know, “no pain, no gain.”

Dragon Walk

In this workout, you need to keep your legs straight without bending them from the knees and bend the body towards the mat. Now, touch the mat with your fingertips and start walking forward, keeping your body up from the hip. You can walk for at least ten steps forward, then stop and straighten up the body and start walking again for a couple of reps; again, you can decide on the number of reps depending on your requirement.

Side Planks

If you want exercises for your abs and hands, this one will do wonders for you. Yes, we mean it; make no mistake, this one is kind of hard for most but full of benefits. First, you have to go to the plank position. Then move your right hand along with your right leg sideways simultaneously. When you move, make sure not to bend the hand and leg from the joints and to maintain the position of the hip as it is. Repeat the same for the left hand and leg as well.

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Plank | Image from Pixabay

Push-ups Hold

This is another physically demanding exercise, but that is the point, right? When you are performing push-ups, there will be a point at the halfway mark you get a feel to give up. In this workout, you will be holding the push-up for at least 15 seconds in that awkward position. Yes, don’t expect it to be a walk in the park, as these 15 seconds will feel like forever if you are a newbie to push-ups. Here is how you do it.

First, go down to the plank position. Then, start doing a push-up, but don’t let the body go down completely. Instead, hold it at the halfway mark and hold the pose for 15 seconds. If this version of push-up feels difficult, you can do the same exercise by kneeling down position. But, for better and faster results, you should try to perform it in the orthodox push-up position.

How to Create an Effective Workout Routine at Home. Man and Woman Push-Ups Hold Workout Couple Exercise for Wellness
Image from Pixabay

How to Create an Effective Workout Routine at Home.

Let’s see some of the important factors you have to take into count when you are planning to do exercises at home. Be it upper or lower body you got to have a plan to gain fast results.

Be specific

Although you have ample freedom to do whatever you like when you do exercises at home, our suggestion would be to be specific. Since we are talking about upper body workouts at home, we want you to try only exercises that are related to the topic, especially at the start.

Plan your week

You must make sure not to over or undertrain. So, it is imperative to divide days for the exercises you do. In addition, giving adequate rest time to the body also plays a huge part. Most people take one day off per week to provide much-needed rest for the body.

How to Create an Effective Workout Routine at Home. Hard Effort Workouts - A Woman & Man Exercising Well. Best Upper Body Workout at Home & How to Plan Workouts.
Upper-Body Workout | Images from Pexels

Take things seriously

Yes, you just can’t take things for granted because you are doing exercises from the comfort of your home. You will give all you have in the gym for obvious reasons, and it has to remain the same at home in order to get maximum benefits. Even, you should dress up appropriately and be punctual with the work. You have to come out of your comfort zone if you want to achieve something great, and it’s the same rule for this as well.

Keep no room for distractions

It doesn’t matter whether you are doing a lower or upper body workout at home; there shouldn’t be any distractions. This is one of the common issues most people face when they opt for home exercises. Exercising is a task that requires optimal attention, and the home atmosphere might not fit with it. If this situation sounds like yours, you have to do something about it sooner rather than later.

Best Upper Body Workouts at Home Male & Female. Create an Effective Workout Routine at Home.
Images from Pixabay & Pexels

Also Read: Coffee Vs Tea – Everything You Need to Know.


If you are looking for an upper-body workout at home, now you have some of the best exercises to try. Yes, we know the workouts that we brought you are not easy. Actually, there is no point in putting your time and effort into exercises if they are not felt by the body. That is how we go about things, and we know you too fall into that bracket. Have a great day!

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