Upper-body workouts...
#1
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Upper-body workouts...
.... that I can do at home without a lot of equipment?
I'm not a gym rat, but I'm looking for ideas to get an upper-body workout at home. I'm thinking push-ups, pull-ups and planks, that sorta thing. Ideas??
I'm not a gym rat, but I'm looking for ideas to get an upper-body workout at home. I'm thinking push-ups, pull-ups and planks, that sorta thing. Ideas??
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I am not a gym rat either and I don't like any type of workout machines...I like to keep my workouts very simple...however investing in some basic equipment is well worth it...Personally I have a: 315 pound barbell, a pair of squat stands, TRX, push up handles, few kettlebells and few workout maces of different weight and that's all. It doesn't take a lot of space, is not too expensive and allows me to do a variety of full body workouts.
#5
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Resistance bands and pull-up bars are great to get started at home, and they don't take up much space.
#6
The Left Coast, USA
ManMakers, (also good for runners):
Bodyweight work-outs are the bomb, you really don't need added stuff. There are plenty of good bodyweight work-out books on Amazon. If you can do half of the exercises in those books, you are fit.
Bodyweight work-outs are the bomb, you really don't need added stuff. There are plenty of good bodyweight work-out books on Amazon. If you can do half of the exercises in those books, you are fit.
#7
Senior Member
Here's a program I have used off and on for years...this was passed to me by a buddy when we were in the Navy (he was in a different career path)...I can't take credit for this. Only the last three exercises require equipment. Enjoy.
Chest and Arms
- Push up
- Press press fling
- Push up
- Press press fling
- Dive bomber push-up
- Windmill
- Tricep pushup
- Head to knees bend
- Push-up
Shoulders
- Arm rotation
- Swimmer stretch
- Up back over
Pull up
Dips
Rope climb
Start with 5-10 of each 6 days a week, add 2-5 on each exercise on weeks you are ready to progress...you'll probably want to taper off exercise additions/progressions around the 8 week point.
Chest and Arms
- Push up
- Press press fling
- Push up
- Press press fling
- Dive bomber push-up
- Windmill
- Tricep pushup
- Head to knees bend
- Push-up
Shoulders
- Arm rotation
- Swimmer stretch
- Up back over
Pull up
Dips
Rope climb
Start with 5-10 of each 6 days a week, add 2-5 on each exercise on weeks you are ready to progress...you'll probably want to taper off exercise additions/progressions around the 8 week point.
#8
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I just use a barbell at home plus some pushups. Lately I've been doing deadlifts and overhead presses.
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Tom Reingold, tom@noglider.com
New York City and High Falls, NY
Blogs: The Experienced Cyclist; noglider's ride blog
“When man invented the bicycle he reached the peak of his attainments.” — Elizabeth West, US author
Please email me rather than PM'ing me. Thanks.
#9
Senior Member
Without equipment?
Pull Up & Chin Up are the king! its build up your back and half of your upper body pretty
Squat for lower half, nothing beat Squat
Pull Up & Chin Up are the king! its build up your back and half of your upper body pretty
Squat for lower half, nothing beat Squat
#10
Senior Member
I use dumbbells. Here's my routine, twice a week during bike ride time.
Don't forget core body workout too. Here's mine.
Lower body I do only in Winter. Here's mine.
Don't forget core body workout too. Here's mine.
Lower body I do only in Winter. Here's mine.
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Thanks for the helpful replies. Gonna get me some pipe and some brackets and fashion a chin-up bar in the basement. That would make a good start.
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deadlifts plus overhead presses are a great combination. Large compound movements (particularly the deadlifts) that let you use a lot of weight. Pretty much hit everything in the body at least a little, and you can do this in very little time.
#13
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Thanks! I put it in my cart. It sounds similar to what I've stumbled on. I've been feeling "bad" about spending almost no time with the weights, but hearing that 20 minutes can suffice, I don't feel so bad spending ten minutes a day. I'm seeing the results described. It's pretty amazing. My metabolism was already high, and now it's through the roof. I can't keep food in me. One downside is the cost of food. And I'm constantly hungry.
Thanks for the info and the validation!
Thanks for the info and the validation!
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Tom Reingold, tom@noglider.com
New York City and High Falls, NY
Blogs: The Experienced Cyclist; noglider's ride blog
“When man invented the bicycle he reached the peak of his attainments.” — Elizabeth West, US author
Please email me rather than PM'ing me. Thanks.
Tom Reingold, tom@noglider.com
New York City and High Falls, NY
Blogs: The Experienced Cyclist; noglider's ride blog
“When man invented the bicycle he reached the peak of his attainments.” — Elizabeth West, US author
Please email me rather than PM'ing me. Thanks.
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Thanks! I put it in my cart. It sounds similar to what I've stumbled on. I've been feeling "bad" about spending almost no time with the weights, but hearing that 20 minutes can suffice, I don't feel so bad spending ten minutes a day. I'm seeing the results described. It's pretty amazing. My metabolism was already high, and now it's through the roof. I can't keep food in me. One downside is the cost of food. And I'm constantly hungry.
Thanks for the info and the validation!
Thanks for the info and the validation!
Deadlifts have a pretty major effect on your system. They're a very intense exercise. Aside from the CNS effect of pulling big weights, they pretty much become HIIT. You do a lot of work during a set of them.
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I am like that too...At 47 years of age my metabolism is pretty much the same as when I was 20 years old...Last year I managed to gain over 40 pounds but it took a lot of effort and dedication to gain all that weight. Right now I need to be eating around 3500 calories every day just to maintain my bodyweight at a lean 195 pounds.
#16
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