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The upper body is hard to hit without weights. It can seem as though there\u2019s a limited supply of home-friendly exercises that challenge you enough to make some fitness progress. We often end up doing the same ones over and over again.<\/p>\n
This list is made up of the most effective upper body exercises<\/a> you can do. That means they target multiple muscle groups<\/b><\/a>, have different variations, and are accessible. Hopefully, there\u2019s also a few you might not have tried before.<\/p>\n <\/p>\n In the gym, you\u2019d use a barbell on a rack. At home, you can swap this out for the underside of a table or chair.<\/p>\n The inverted body row is an excellent exercise for the muscles in your back<\/a>. If you use an underhand grip instead of an overhand one, you can increase the focus on the biceps. Both are useful for improving core strength too.<\/p>\n If you\u2019re not quite ready for an inverted row yet, you can try doing a more vertical one in your door frame first.<\/p>\n 1.\tGrasp the bar or edge of the table with an overhand grip at shoulder level<\/p>\n 2.\tPosition yourself under the bar and extend your legs out<\/p>\n 3.\tRow yourself towards the bar until your chest touches it<\/p>\n 4.\tLower back down under control<\/p>\n <\/p>\n If there\u2019s an article about upper body exercises<\/a>, this one will always feature in it. The push-up is notoriously one of the best compound movements you can do. It recruits so many muscles in the body and has lots of different variations<\/b><\/a> to offer a challenge. There\u2019s little reason not to include it.<\/p>\n The push-up targets the chest and also works the shoulders, arms, and core.<\/p>\n Beginners can do wall push-ups, knee push-ups, and eccentric only push-ups. Intermediates can do the full bodyweight push up. And those looking for an advanced alternative can try a single arm push up, a decline push up, or a pike push up.<\/p>\n
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\n <\/p>\nInverted body row<\/h4>\n
\n <\/p>\nPush-ups<\/h4>\n
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