6 best free weight workouts to build upper-body strength
Moves to boost your strength and create a symmetrical build without hitting the gym

You may think that strength training requires heavyweights to get the result, but the reality is that you can create enough resistance to build muscles and burn fat by using your own body weight. All you need is an effective workout plan. An effective workout plan requires well-thought-out techniques and movements to ensure you get the most out of your efforts.

Benefits of Upper Body Strength Training

It improves your posture for physical activities. It reduces the risk of injuries. Building and strengthening the large muscles boost muscle tissue in the body, which helps burn more fat. You will have a healthy and fit appearance. It balances the major muscle groups. It helps prevent and relieve pain in the neck, shoulders, and upper back.

The Top Six Upper Body Strength Training Exercises

Here are the top six muscle-building upper body exercises you can do at home:

1. Tricep Dips (Triceps)

Put your hands on a bench or step behind you. Extend your legs out in front of you. You can also bring your legs close to your body to make it easier. Make sure your lower back is close to the step or bench. Then lower your body until your shoulders are past your elbows and push yourself back. Try lifting your feet to make the exercise more difficult.

2. The Dirty Dozen (Chest and Shoulders)

Do 12 push-ups, then kneel on both knees and do 12 shoulder presses. Begin with your hands by your shoulders and press them over your head. Repeat this by doing 11 push-ups and 11 shoulder presses. Continue without resting as you decrease each set by 1 to finish at 0. Lastly, do 12 push-ups and 12 shoulder presses, then rest. 

3. Diamond Push-Ups (Chest and Triceps)

Bring your hands together to form a diamond shape in a push-up position. Start your push-ups as you position your chest over the diamond shape, keeping your elbows tucked in tight. If this is too difficult for you, get down on your knees and keep going.

4. Dumbbell Biceps Curl (Back and Biceps)

Hold the dumbbells with straight arms by your sides, palms facing forward. Curl the weights up while squeezing your biceps, keeping your chest up, elbows tucked in to your sides, and core braced. Then bring them back down to the start.

5. Strength Band Shoulder Press (Shoulders)

Stand on the strength band with your feet shoulder-width apart. Pull the band up to your shoulders with your hands. Then press the band above your head. Lower it back down below your chin and repeat the process.

6. Strength Band Pull-Ups (Back and Biceps)

Twist the strength band over a bar. Pull the strength band down and loop it over your knee. Start with holding the bar wider than shoulder-width apart. Pull your chin up to the bar while squeezing your shoulder blades down and together.


Few Tips

  • Slow down the repetitions.
  • Increase the number of exercises back-to-back with a little rest.
  • Increase the number of repetitions for each exercise.

The Takeaway

Try to repeat these exercises 2-3 times a week for a period of 6-8 weeks to make it more difficult when you can easily complete the given repetitions with good technique and form. These exercises increase your flexibility, balance, speed, and strength generated by the upper body's muscles.


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