Get Arms Like Arnold or Aniston in Minutes a Day with a Shorter Smarter Workout
A few weeks ago, we told you how to get the most out of a leg workout in the least amount of time, whether you were at home or at the gym. Now, as promised, we’re giving you the scoop on how to do the same for the upper body, straight from Amaze fitness expert, Cire Ba. He suggests two different routines, one if you’re working out at home and one for a quick trip to the gym.
Before we get into the actual exercises, let’s take a look at the unique benefits of a regular upper body workout.
Those Arms! That Chest!
Upper body exercises like bench presses, pull-ups, and shoulder presses help build muscle mass and definition in areas that are highly visible. Think Huge Jackman, Terry Crews, Angela Basset, or Jennifer Aniston. A sculpted chest and defined or toned arms look great. And they don’t happen without an upper body workout.
Functional Strength
Many daily tasks (like carrying groceries and lifting children) engage the upper body as much as or more than the legs. So, strengthening the upper body can make everyday life easier.
If you participate in sports like tennis, swimming, or rock climbing, upper body strength is crucial, and focusing on this area may offer better results in performance.
Faster Recovery
Upper body workouts may not induce as much soreness and fatigue as leg workouts, especially heavy squats, or deadlifts. This can make them more manageable for people who want to train more frequently without experiencing excessive soreness.
Lower Heart Rate Impact
Upper body workouts tend to be less taxing on the cardiovascular system than leg workouts, which involve larger muscles and require more oxygen. This could make upper body training easier for those who find lower body work like squats or deadlifts very tiring.
Better Posture and Less Shoulder Pain
You know that shoulder pain you get from desk work (or most work)? Strengthening the upper back, shoulders, and chest can improve posture and reduce slouching. This helps alleviate back or neck pain.
Home Workout for Upper Body
So, let’s get to it. Amaze fitness expert Cire Ba recommends the following short but powerful home workout.
Push-Ups
The push-up is a classic, efficient upper body exercise that works your chest, shoulders, and triceps. It can be easily modified to suit all fitness levels.
- Start Position: Begin in a high plank position with your hands shoulder-width apart and your body forming a straight line from your head to your heels.
- Lower Down: Bend your elbows and lower your chest toward the floor while keeping your core tight and back straight.
- Press Up: Push through your palms to raise your body back to the starting position.
Reps: Aim for 3 sets of 10-15 reps.
Pro Tip: If this is too difficult, try performing push-ups on your knees or against a sturdy surface like a bench or a wall to reduce resistance.
Alternating Punches
Alternating punches are an excellent way to engage your shoulders, arms, and core. This move can be done with or without dumbbells
- Start Position: Stand with your feet hip-width apart, knees slightly bent. Hold your fists in front of your chest.
- Punch Forward: Extend your right arm in a punching motion, then quickly pull it back while extending your left arm.
- Keep Going: Continue alternating punches at a steady pace, keeping your core engaged throughout the movement.
Reps: Perform 3 sets of 20 punches per arm.
Pro Tip: If you don’t have dumbbells, do more reps to challenge yourself. Light household items can also serve as weights for an added challenge.
Floor Triceps Dips
Floor triceps dips target the back of your arms, making them perfect for building upper arm strength. This is an effective move that doesn’t require any equipment.
- Start Position: Sit on the floor with your knees bent and your hands placed behind you, fingers facing forward.
- Lift Hips: Press through your palms to lift your hips off the ground slightly.
- Lower Body: Bend your elbows to lower your hips toward the floor without letting them touch, focusing on using your triceps to control the movement.
Reps: Perform 3 sets of 20 dips.
Front Raises
Front raises help build strength in your shoulders and upper arms. Like alternating punches, these can be done with or without weights.
- Start Position: Stans tall with feet hip-width apart, holding light dumbbells or household items like water bottles in each hand (or no weight if you prefer)
- Raise Arms: With a slight bend in your elbows, lift both arms straight in front of you until they are parallel to the ground.
- Lower Arms: Slowly lower your arms back down to the starting position in a controlled movement
Reps: Perform 3 sets of 12-15 raises.
Pro Tip: If you aren’t using any weights, increase the number of repetitions to challenge your shoulders.
Getting an Effective Upper Body Workout at the Gym
If you’re heading to the gym for your upper body workout, you’ll find a variety of machines and free weights that can help target specific muscles to build strength and improve endurance. Here’s Cire’s guide to a balanced and effective upper body workout that covers all the major muscle groups:
Bench Press
The Bench Press is a classic compound exercise that targets your chest, shoulders, and triceps. It’s a great way to build strength across multiple muscle groups in one move.
- Start Position: Lie flat on a bench with your feet planted firmly on the floor. Frip the barbell slightly wider than shoulder-width apart.
- Lower the Bar: Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle from your torso.
- Press Up: Push the bar back up to the starting position, fully extending your arms without locking your elbows.
Reps: 4 sets of 10 reps. Do more reps with lighter weight for endurance and more weight with less reps for strength.
Lat Pulldown
The Lat Pulldown machine focuses on the muscles in your back, particularly your latissimus dorsi (lats) helping to improve posture and upper body strength.
- Start Position: Sit down at the lat pulldown machine and grab the bar with a wide grip.
- Pull Down: Slowly pull the bar down to your chest, keeping your elbows pointed downward and your back straight.
- Release: Gradually let the bar rise back up until your arms are fully extended.
Reps: 3 sets of 12 reps.
Seated Row Machine
The Seated Row targets your back, biceps, and rear shoulders, helping improve upper body pulling strength.
- Start Position: Sit at the seated row machine with your feet flat on the platform. Grab the handle with both hands, palms facing each other.
- Row: Pull the handle toward your torso, keeping your elbows close to your sides and squeezing your shoulder blades together.
- Return: Slowly extend your arms back to the starting position.
Reps: 4 sets of 12 reps.
Final Tips for Upper Body Workouts
- Focus on Form: Proper form is crucial to avoid injuries and ensure you’re targeting the right muscles. Take your time with each movement, and don’t rush through your sets.
- Listen to Your Body: If an exercise feels too easy or too difficult, modify it. You can always add weight later, if you’re at home, by holding small dumbbells or household items like water bottles.
- Stay Consistent: Aim to do this workout 2–3 times a week for the best results.
- Stretch and Recover: Don’t forget to stretch your upper body after each workout. Simple stretches for your chest, arms, and shoulders will help improve flexibility and reduce soreness.
The Bottom Line on Efficient Upper Body Workouts
When life gets busy, it can feel impossible to squeeze in time for fitness, especially when the idea of weight training sounds so complicated. But the good news is, you don’t need a long, complicated workout to get results. Whether you’re looking for quick at-home options or prefer to squeeze in a session at the gym, a short, targeted session can yield great guns!
