4 Upper body Exercises for Women ( Strength Training at Home )
Certainly! Here’s a more detailed description of each upper body exercise:
1. Push-Ups
Targeted Muscles: Primarily works the pectoral muscles (chest), triceps, and anterior deltoids (front shoulders), while also engaging the core.
How to Do It
– Start in a high plank position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels.
– Engage your core and glutes to maintain a flat back.
– Slowly lower your body toward the ground by bending your elbows, keeping them close to your body.
– Lower until your chest nearly touches the floor, then push through your palms to return to the starting position.
– Modifications If this is too challenging, perform the exercise on your knees or against a wall to reduce the intensity.
2. Dumbbell Rows
Targeted Muscles: Works the latissimus dorsi (large back muscles), rhomboids, traps, and biceps.
How to Do It
– Stand with your feet hip-width apart, holding a dumbbell in each hand.
– Hinge at the hips to bend forward slightly, keeping your back flat and core engaged. Your arms should hang down in front of you, palms facing each other.
– Pull the dumbbells up towards your torso, keeping your elbows close to your body. Squeeze your shoulder blades together at the top.
– Lower the weights back to the starting position in a controlled manner.
– Modifications: If you don’t have dumbbells, use water bottles or other household items with some weight.
3. Tricep Dips
Targeted Muscles: Focuses on the triceps, with secondary engagement of the chest and shoulders:
How to Do It
– Sit on the edge of a sturdy chair or bench with your hands placed next to your hips, fingers pointing forward.
– Walk your feet out in front of you, keeping your legs straight and your heels on the ground. Slide your hips off the edge.
– Bend your elbows to lower your body toward the ground until your elbows form a 90-degree angle.
– Push through your palms to straighten your arms and lift your body back up.
– Modifications: Bend your knees to make the movement easier, or place your feet on another chair or elevated surface to increase difficulty.
4. Shoulder Press
Targeted Muscles: Primarily works the deltoids (shoulders), with secondary engagement of the triceps and upper chest.
How to Do It
– Stand or sit with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward or towards each other.
– Engage your core to maintain stability and keep your back straight.
– Press the dumbbells overhead until your arms are fully extended but not locked out.
– Slowly lower the dumbbells back to shoulder height with control.
– Modifications- Use lighter weights to start, and increase the weight as you build strength.
These exercises can be incorporated into a home workout routine to build and tone upper body muscles, requiring minimal equipment and space.
