Pack On Upper Body Muscle With This Home Workout

10 Mar.,2021

This session uses simple kit to generate big, muscle-building results.

 


This session uses simple kit to generate big, muscle-building results. If you don’t have a pull-up bar at home, swap in some dumbbell renegade rows or reverse flyes.

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1a. Pull-Up

Reps: 8
Sets: 3
Rest: Straight into 1b

· Grasp a bar with an overhand grip so your palms are facing away from you and your hands are twice shoulder-width apart.

· Contract your upper back muscles to pull your sternum towards the bar, then lower under control.

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1b. Plank with Dumbbell Lateral Raise

Reps: 8 each side
Rest: 45 secs, then repeat 1a
Sets: 3

· Start in the top press-up position, holding a dumbbell in each hand.

· Keeping your core braced to control rotation and your arm straight, lift one dumbbell out to the side until it’s level with your shoulder, then lower under control.

· Repeat on the other side.

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2a. Dumbbell Press-Up

Reps: 12
Rest: Straight into 2b

· Start in the top press-up position with a dumbbell in each hand.

· Slowly lower your body until your chest almost touches the floor, then press back up.

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2b. Swiss Ball Dumbbell Flye

Reps: 12
Rest: 45 secs
Sets: 3

· Lie with your upper back on a gym ball, holding a dumbbell in each hand directly above your chest with palms facing.

· Make sure your head and upper back are supported and your feet are flat on the floor.

· Keeping a slight bend in your elbows, slowly lower the weights out to the sides as far as is comfortable.

· Use your chest to reverse the move and lift the weights back to the top.

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3. Arnold Press

Reps: 12
Rest: 30 secs
Sets: 3

· Stand holding dumbbells with your palms facing you and your upper arms vertical to work your deltoids.

· Press the weights overhead, rotating your hands so your palms end up face forwards.

· Slowly reverse back to the start.

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4. Alekna

Reps: 12
Rest: 30 secs
Sets: 3

· Lie on your back with your arms fully extended behind your head, keeping them and your legs slightly off the ground by tensing your core.

·  Bring your arms directly above your face and your legs up with a 90-degree bend in your knees, making sure your shoulders don’t leave the ground, then return to the start.

 

Photography: Tom Miles




Article From: Men’s Fitness Release time: 28 February 2021