Many women want to build strong arms and shoulders. They want to feel good about their bodies. But going to the gym can be hard. It costs a lot of money. It takes time to travel there. Sometimes the gym feels scary or too busy.
The good news is that you can get strong at home. You do not need big machines or heavy weights. Your own body weight can help you build the muscles you want. You can also use simple things from your house.
Today, we will show you 20 of the best upper body workouts you can do at home. These exercises will help you get stronger arms, shoulders, and back. You will feel more confident and powerful. Let’s start your journey to strong arms right now.
1. Push-Ups
Push-ups are one of the best exercises for your arms and chest. You can do them anywhere in your house. All you need is some floor space. This exercise works many muscles at the same time.
Start on your hands and knees. Put your hands on the floor a little wider than your shoulders. Stretch your legs back so your body is straight like a board. Lower your body down until your chest almost touches the floor. Then push back up.
If regular push-ups are too hard, you can do them on your knees. You can also put your hands on a chair or couch to make them easier. As you get stronger, you can do more push-ups each day.
2. Wall Push-Ups
Wall push-ups are perfect for women who are just starting to exercise. They are easier than floor push-ups. You can do them in any room that has a wall. This exercise helps you build strength slowly.
Stand about arm’s length away from a wall. Put your hands flat on the wall at shoulder height. Your hands should be a little wider than your shoulders. Lean toward the wall and then push back to where you started.
This exercise is great because you can make it harder or easier. Stand closer to the wall to make it easier. Stand farther away to make it harder. You can do many of these without getting too tired.
3. Tricep Dips Using a Chair
Your triceps are the muscles on the back of your arms. Many women want to make these muscles stronger and more toned. Chair dips are a great way to work these muscles. You just need a strong chair or couch.
Sit on the edge of a chair. Put your hands next to your legs on the seat. Move your body forward so you are sitting in the air in front of the chair. Your arms should hold up your body weight. Lower yourself down by bending your arms. Then push back up.
Keep your back close to the chair when you do this exercise. Your legs can be bent or straight. Straight legs make the exercise harder. Start with bent legs if you are new to this exercise.
4. Arm Circles
Arm circles help warm up your shoulders. They also make your shoulder muscles stronger over time. This exercise looks easy, but it can make your arms burn if you do it long enough.
Stand up straight with your feet apart. Hold your arms out to the sides like you are making a “T” shape. Make small circles with your arms. Go forward for 30 seconds, then go backward for 30 seconds.
You can make the circles bigger to work your muscles more. You can also hold light things in your hands like water bottles. This will make your muscles work harder and get stronger faster.
5. Plank
The plank is great for your whole body. It makes your arms, shoulders, and core strong at the same time. Many women love this exercise because it works so many muscles. You can see results pretty fast.
Get into a push-up position. Instead of going up and down, just hold your body straight. Your arms should be straight under your shoulders. Keep your body in a straight line from your head to your feet.
Try to hold this position for 30 seconds when you start. As you get stronger, you can hold it for longer. If it is too hard, you can rest on your knees instead of your toes.
6. Side Plank
The side plank works the sides of your body. It also makes your arms and shoulders work hard. This exercise helps you build a strong core and pretty shoulder muscles.
Lie on your side. Put your bottom arm under your body for support. Lift your body up so only your arm and feet touch the floor. Your body should be straight like a board from head to feet.
Hold this position for as long as you can. Start with 15 seconds and work up to longer times. You can rest your bottom knee on the floor if the full side plank is too hard at first.
7. Pike Push-Ups
Pike push-ups work your shoulders more than regular push-ups. They help you build strong, pretty shoulders. This exercise is like doing a handstand push-up, but easier.
Start in a regular push-up position. Walk your feet toward your hands so your body makes a “V” shape. Your bottom should be high in the air. Lower your head toward the floor by bending your arms. Then push back up.
This exercise can be hard at first. You can put your feet on a chair or couch to make it easier to get into the right position. The higher your feet are, the harder the exercise becomes.
8. Bear Crawl
The bear crawl works your whole upper body. It makes your arms, shoulders, and core work together. This exercise also gets your heart beating fast. It is like a fun game that makes you strong.
Get on your hands and knees. Lift your knees just a little bit off the floor. Keep your back straight. Move forward by moving your right hand and left foot at the same time. Then move your left hand and right foot.
You can crawl forward and backward. You can also crawl side to side. This exercise might look silly, but it really works. Your arms will feel tired after just a few minutes.
9. Inchworm
The inchworm is a fun exercise that works your whole upper body. It also stretches your legs at the same time. Many women like this exercise because it feels good and makes them stronger.
Stand up straight. Bend down and put your hands on the floor. Walk your hands forward until you are in a push-up position. Then walk your feet toward your hands and stand back up.
You can add a push-up when you are in the push-up position. This makes the exercise work your muscles even more. Move slowly and keep control of your body the whole time.
10. Reverse Plank
The reverse plank works the back of your arms and your back muscles. Many women forget to work these muscles. This exercise helps you have good posture and strong arms all around.
Sit on the floor with your legs straight out in front of you. Put your hands behind you on the floor. Lift your body up so only your hands and feet touch the floor. Your body should be straight.
This position can be hard to hold at first. Start with just a few seconds and work up to longer times. Keep your body straight and strong. Do not let your bottom drop down toward the floor.
11. Superman Exercise
The superman exercise makes your back muscles strong. Strong back muscles help you stand up straight and look confident. This exercise also works your shoulders and arms a little bit.
Lie on your stomach on the floor. Put your arms straight out in front of you. Lift your arms, chest, and legs off the floor at the same time. Hold this position for a few seconds, then lower back down.
This exercise gets its name because you look like Superman flying. It might feel strange at first, but it is very good for your back. Strong back muscles help prevent pain and injury.
12. Downward Dog to Upward Dog
This exercise comes from yoga. It works your arms, shoulders, and back. It also stretches your body and makes you feel relaxed. Many women love how this exercise makes them feel strong and calm.
Start in downward dog position. Your hands and feet should be on the floor with your bottom high in the air. Move forward into upward dog by lowering your hips and lifting your chest. Your arms should be straight.
Move back and forth between these two positions. This exercise flows like a dance. It works your muscles while also stretching them. Your arms will get stronger and more flexible.
13. Arm Pulses
Arm pulses are small movements that make your muscles work hard. They might look easy, but they can make your arms burn. This exercise is great when you want to work your muscles but do not have much time.
Hold your arms out to the sides. Make them level with your shoulders. Move your arms up and down in very small movements. The movements should be quick and small like pulses.
You can pulse up and down, forward and back, or in small circles. Do each direction for 30 seconds. Your arms will start to feel tired, but keep going. This is how your muscles get stronger.
14. Hand Release Push-Up
This type of push-up makes sure you use the full range of motion. It works your muscles more than regular push-ups. It also helps you build better form and control.
Do a regular push-up, but when you get to the bottom, put your chest all the way on the floor. Lift your hands off the floor for a second. Then put your hands back down and push back up.
This exercise forces you to start each push-up from a complete stop. This makes your muscles work harder. It also makes sure you are going down far enough in your regular push-ups.
15. Diamond Push-Ups
Diamond push-ups work your triceps more than regular push-ups. They get their name from the diamond shape you make with your hands. This exercise helps you build strong, toned arms.
Get in a push-up position. Put your hands close together under your chest. Make a diamond shape with your fingers and thumbs. Do push-ups in this position.
This exercise is harder than regular push-ups. If it is too hard, you can do it on your knees. You can also put your hands on a chair to make it easier. As you get stronger, you can do more of them.
16. Shoulder Blade Squeezes
This exercise helps fix poor posture from sitting at a desk all day. It makes the muscles between your shoulder blades stronger. Many women have weak muscles in this area.
Stand or sit up straight. Pull your shoulder blades together like you are trying to hold a pencil between them. Hold this position for a few seconds, then relax.
You can do this exercise anywhere. Do it at work, at home, or even in the car. Strong muscles between your shoulder blades help you stand up straight and look confident.
17. Door Frame Rows
You can use a door frame to do rowing exercises at home. This exercise works your back muscles and helps improve your posture. You do not need to buy any equipment.
Stand in a doorway. Hold both sides of the door frame. Lean back so your arms are straight. Pull yourself toward the door frame by squeezing your shoulder blades together. Then lean back again.
Make sure the door is strong and will not move. Keep your body straight when you do this exercise. This exercise works the opposite muscles from push-ups, so it helps balance your strength.
18. Burpees
Burpees work your whole body and get your heart beating fast. They combine a squat, push-up, and jump all in one exercise. Many women love burpees because they work so many muscles and burn lots of calories.
Start standing up. Squat down and put your hands on the floor. Jump your feet back into a push-up position. Do a push-up, then jump your feet back to your hands. Stand up and jump with your arms over your head.
Burpees are hard work, but they give you great results. If the full burpee is too hard, you can step back instead of jumping. You can also skip the push-up or the jump at the end.
19. Spiderman Push-Ups
This type of push-up adds a twist that works your core muscles too. It gets its name because you move like Spiderman climbing a wall. This exercise makes regular push-ups more fun and challenging.
Start in a push-up position. As you lower down, bring your right knee toward your right elbow. As you push back up, put your leg back to the starting position. Do the next push-up with your left knee.
This exercise works your arms, chest, and core all at the same time. It also helps improve your balance and coordination. Switch sides with each push-up to work both sides of your body evenly.
20. Handstand Against the Wall
Handstands are the ultimate upper body exercise. They use your own body weight to make your arms and shoulders very strong. Using a wall makes them safer and easier to learn.
Put your hands on the floor about a foot away from a wall. Walk your feet up the wall until your body is upside down. Your hands should hold up all your body weight. Hold this position as long as you can.
Start by just getting into the position and holding it for a few seconds. As you get stronger, you can hold it longer. This exercise builds incredible arm and shoulder strength. It also makes you feel very powerful and confident.
Conclusion
Building upper body strength at home is easier than many women think. You do not need expensive equipment or a gym membership. Your own body and simple things from your house can help you get the strong, toned arms you want.
The best thing about these exercises is that you can do them anytime. You can work out in the morning before work. You can exercise while watching TV at night. You can even do some of them during a work break. This makes it easy to stick with your fitness goals.
Start with just a few exercises that feel comfortable for you. Do them 3 times a week. As you get stronger, you can add more exercises and do them more often. Remember that building strength takes time. Be patient with yourself and celebrate small improvements.
Strong arms will help you in everyday life. You will be able to carry groceries easier. You will feel more confident in sleeveless shirts. You will have better posture and less back pain. Most importantly, you will feel strong and powerful in your own body.
So pick a few exercises from this list and start today. Your future strong self will thank you. Remember, every strong woman started with just one push-up. You can do this too.
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