6 Effective Upper Body Exercises for Home Workouts

Building upper body strength at home doesn't require fancy equipment. This collection of six exercises targets your chest, shoulders, triceps, and core using just your body weight and minimal equipment. These movements can be incorporated into any home strength routine for a comprehensive upper body workout.

1. Wall Push-Ups

This modified push-up is perfect for beginners or those looking to perfect their form:

• Lean against a wall with your hands placed in a triangle position
• Position yourself about 4 feet away from the wall
• Keep your body in a straight line from head to heels
• Bend your elbows outward, bringing your body toward the wall
• Your head should move toward your hands
• Push away from the wall to return to the starting position
• Repeat for the desired number of repetitions

2. Plank to Push-Up

This dynamic movement strengthens your core while challenging your chest and triceps:

• Begin in a forearm plank position with your body supported on forearms and toes
• Extend your legs fully
• Without shifting your hand position, push up by extending one elbow at a time
• Once both elbows are fully extended (high plank position), slowly lower back down one arm at a time
• Maintain a straight body position throughout the movement

3. Bench Dips

Target your triceps with this effective bodyweight exercise:

• Sit facing away from a bench or sturdy chair
• Place your hands behind you on the edge of the bench
• Extend your legs in front with toes pointing upward
• Bend your elbows to lower your body toward the floor
• Push through your palms to return to the starting position
• Repeat for the recommended repetitions

4. Left Side Plank with Elbow Extension

This exercise challenges your obliques and shoulders:

• Lie on your left side, supporting your upper body on your left forearm
• Bend your knees for stability and place your right hand on your hip
• Extend your left elbow to raise your body up into a side sitting position
• Slowly return to the starting position
• The weight should be primarily on your left arm
• Repeat for the prescribed repetitions

5. Right Side Plank with Elbow Extension

Balance your training by performing the same movement on your opposite side:

• Lie on your right side, supporting your upper body on your right forearm
• Bend your knees and place your left hand on your hip
• Extend your right elbow to lift your body into a side sitting position
• Slowly lower back to the starting position
• Keep the weight centered on your right arm
• Complete all repetitions with proper form

6. Plank Up-Downs

This advanced movement builds endurance in your core, shoulders, and arms:

• Start in a forearm plank with your body in a straight line
• Extend your left elbow, then your right to lift into a high plank position
• Bend each elbow to return to the forearm plank starting position
• Keep your hips stable throughout the movement
• Alternate which arm leads the movement for balanced development

These exercises can be performed as a circuit, completing each exercise for 30-60 seconds before moving to the next. As you build strength, increase the difficulty by adding more repetitions, extending your time, or progressing to more challenging variations.