Working out at home is a great way to stay active when you either cannot or don’t want to work out at a gym. Many people choose to turn spare bedrooms into home gyms or make space wherever they can to get a great workout in. Some people may be skeptical that you can get a great workout at home, but with a little planning and effort on your part, you can get a fantastic workout without heading to a gym.
In this article, we will help you learn how to work out your arms at home by providing you with our favourite upper body exercises to build strength at home. Though having a few sets of weights is helpful for completing these exercises, you can also find ways to get creative with items you already have in your home. Consider starting out with 5lb, 10lb, or 15lbs weights for beginners. These will be a great addition to your home gym without taking up too much space. For more tips on how to set up a home gym without equipment see our previous article “How to Workout at Home Without Equipment.”
If you feel that may need more support in completing at-home arm exercises, considering reaching out to an expert personal trainer from Grants MMA & Boxing Gym. A personal trainer can help you to make the most out of your workouts by tailoring the workouts to your needs and supporting you with using proper form and motivation.
Our Favorite Upper Body Exercises
Push-Ups – push-ups are a simple exercise to target your upper body and core. They can easily be modified by choosing to do them on the knees or can be varied to make the exercise more challenging. It is a great exercise that needs no equipment and can also be used to benchmark progress.
Bent Over Rows – to complete bent over rows you should consider using challenging but appropriate weights. Choose those that make you work but do not compromise form or safety. Stand with knees bent, and row upwards activating the muscles in your back and arms.
Chest Press – a chest press can be completed with a weight bench or on the floor. A weight bench will allow you to use a greater range of motion but laying on your back will still activate the muscles in your chest. With the weights held above your chest, lower them while creating a 90° angle. Then return the weights to your starting position and repeat.
Pullovers – pullovers can also be completed on a weight bench, seated or laying on your back. Hold one weight about your chest and lower it back behind your head. Always choose an appropriate weight and be cautious when lifting weights above your head.
Curls – from a standing position with your arms and weights at your side curl the weights upwards. Always focus on form and control while doing this exercise. It shouldn’t be done too quickly, remember to engage the muscle to get the most benefit from the exercise.
Triceps Dips – this exercise can be completed by using furniture in your home or a weight bench. Hold yourself up with your arms behind you and slowly lower yourself down, then press up. This body-weight exercise is simple and effective.
Chest Fly – from a weight bench or on the floor hold two weights together in the air in front of your chest. Lower them to the ground keeping your arms open wide. This is a great upper body exercise that works your arms and chest.
Triceps Kickback – triceps kickbacks are done in a standing but slightly bent over position. Rather than curling your arms up, shoot them back. Engage your triceps as you do this exercise. Try not to swing the weights but instead make it a controlled steady motion.
Front Raise – this exercise is best started with lighter weights. Hold weights with your palms facing towards your thighs, the simple lift to shoulder height. Like triceps kickbacks, make this a controlled motion and do not swing your arms.
Why Form Matters
When it comes to upper body workouts, you can easily lose control of your weight and injure yourself if you are lifting too heavy. Using weights that allow you to always have proper form is crucially important when completing any weighted activity. If you are working on increasing your ability to lift heavier weights, consider doing sets that start with a heavier weight and end with a lighter one. Your focus should always be on controlled motion and proper form.
Proper form matters as this helps to protect you from injury. Some injuries could cause lasting damage while others will simply be a setback that backtracks your progress and deflates your confidence. It is always important to keep safety as your top priority when completing any workout. See our previous post on injury prevention and stay safe as you workout at home.
One of the most common barriers to successfully working out at home is not knowing what to do. There are so many options available to assist you in working out at home including YouTube and other at-home fitness programs. Though these resources can be helpful in giving you tips and ideas to complete your workouts they do not provide you with individualized plans or feedback that supports you in your fitness or weight loss goals.
If you are looking to take your fitness goals to the next level and feel that you could benefit from additional support a personal trainer may be ideal for you. At Grants MMA & Boxing gym our personal trainers are qualified to assist you in meeting your fitness goals through individual support. We also offer a wide range of MMA and boxing classes to allow you to get inspired and enjoy working out. From one-on-one support for at-home workouts to the collaborative energy of group classes, Grants MMA & Boxing Gym has the resources to make your fitness goals come to life.