When most people think about upper body training, they picture dumbbells, cable machines, or bench presses. But the truth is—you don’t need a gym to get strong, toned arms, shoulders, chest, and back.
With just your bodyweight (and maybe a resistance band or chair), you can seriously work your upper body muscles right from your living room.
This guide gives you 20 of the best at-home upper body workouts. It’s a mix of push, pull, press, and hold. Some are beginner-friendly, others will surprise you with how tough they are. The best part? You don’t need much space, and many of these exercises can be done in your PJs (no judgment).
Let’s get to it.
1. Push-Ups
The OG of upper body workouts.
How to do it:
Start in a high plank. Lower your chest to the floor by bending your elbows, then push back up.
Muscles worked: Chest, shoulders, triceps, core
Tip: Can’t do full push-ups yet? Start on your knees or elevate your hands on a surface like a table.
2. Pike Push-Ups
A shoulder-focused version of the push-up.
How to do it:
Get into a downward dog position. Bend your elbows and lower your head toward the floor, then press back up.
Muscles worked: Shoulders, upper chest, triceps
It burns, but in a good way.
3. Wall Push-Ups
Perfect for beginners or as a warm-up.
How to do it:
Stand facing a wall, arms outstretched. Do push-ups against the wall.
Muscles worked: Chest, shoulders, arms
Bonus: Easier on the wrists and shoulders.
4. Triceps Dips (Using a Chair)
Your triceps will feel this instantly.
How to do it:
Sit on the edge of a sturdy chair. Place your hands beside your hips, walk your feet out, and dip your body down by bending your elbows. Push back up.
Muscles worked: Triceps, shoulders, chest
5. Shoulder Taps
It looks simple but lights up your core and upper body.
How to do it:
Start in plank. Tap your right shoulder with your left hand, then switch sides—without rocking your hips.
Muscles worked: Shoulders, chest, arms, core
Stay controlled. No rushing.
6. Plank to Downward Dog
Great for shoulders and mobility.
How to do it:
Start in a high plank. Push your hips up into downward dog, then return to plank.
Muscles worked: Shoulders, arms, upper back
Bonus: Helps stretch your hamstrings too.
7. Arm Circles
Sounds silly—hurts in 30 seconds.
How to do it:
Extend arms out to your sides. Make small circles forward for 30 seconds, then backward.
Muscles worked: Shoulders, upper arms
Add light weights or water bottles for more burn.
8. Plank Up-Downs
This one hits your arms, shoulders, and core all at once.
How to do it:
From a plank on your forearms, press up onto your hands, then lower back down—one arm at a time.
Muscles worked: Triceps, shoulders, chest, core
Keep your hips steady for max results.
9. Resistance Band Rows
If you’ve got a resistance band, this one’s gold.
How to do it:
Anchor the band around a pole or closed door. Pull the handles toward your body like a row, squeezing your shoulder blades.
Muscles worked: Back, biceps, shoulders
No band? Use a towel wrapped around a heavy object.
10. Bicep Curls (Backpack or Bottles)
Get creative with what you’ve got.
How to do it:
Hold a loaded backpack, or one bottle in each hand. Curl your arms up toward your shoulders and lower down slow.
Muscles worked: Biceps, forearms
11. Superman Holds
A floor move that works your entire back.
How to do it:
Lie face down. Lift arms, chest, and legs off the ground. Hold for 10–20 seconds.
Muscles worked: Upper and lower back, shoulders, glutes
Tip: Squeeze everything tight. No jerking.
12. Wall Walks
Advanced and fun (but challenging).
How to do it:
Start in a push-up position with your feet near a wall. Walk your feet up the wall while walking your hands closer. Then reverse.
Muscles worked: Shoulders, chest, arms, core
Caution: Only do it near a stable wall and when you feel confident.
13. Shoulder Raises with Bottles
No dumbbells? Use whatever you have.
How to do it:
Hold one bottle in each hand. Raise them to the front (front raise), then to the sides (lateral raise).
Muscles worked: Delts, traps, upper arms
Go light. This one isn’t about heavy lifting.
14. Towel Rows
Another pull movement without weights.
How to do it:
Wrap a towel around a door handle. Hold both ends and lean back slightly. Pull yourself forward using your arms and back.
Muscles worked: Lats, rhomboids, biceps
15. Crab Walk
Yes, the awkward move from P.E. class.
How to do it:
Sit on the floor, hands behind you, feet flat. Lift your hips and walk forward and back like a crab.
Muscles worked: Triceps, shoulders, upper back
16. Inchworm Walkouts
A full-body move with upper body focus.
How to do it:
Stand tall. Bend forward, walk your hands out to a plank, then walk them back in and stand up.
Muscles worked: Shoulders, chest, triceps, core
17. Reverse Plank
A killer for the arms and upper back.
How to do it:
Sit on the floor, legs straight. Place hands behind your hips and lift your body into a straight line. Hold.
Muscles worked: Triceps, shoulders, back
Hold for 20–30 seconds and work your way up.
18. Y-T-I Raises
Lie down and shape your back.
How to do it:
Lie face down, arms extended in a Y shape. Lift and hold. Then do it in a T shape, then in an I shape.
Muscles worked: Upper back, shoulders, traps
Go slow. This is about muscle control, not speed.
19. Arm Push-Aways
Quick, easy, and low-impact.
How to do it:
Stand or sit. Extend your arms forward, then “push away” the air forcefully. Repeat for 30–60 seconds.
Muscles worked: Shoulders, arms, chest
20. Resistance Band Shoulder Press
Great for strength and posture.
How to do it:
Stand on a resistance band. Hold the handles at shoulder height. Press upward, then lower slow.
Muscles worked: Shoulders, triceps, upper chest
How to Structure Your Upper Body Workout
Here’s a simple 3-day split you can follow at home:
Day 1: Push Focus (Chest, Shoulders, Triceps)
- Push-Ups
- Pike Push-Ups
- Shoulder Taps
- Triceps Dips
- Arm Circles
Day 2: Pull Focus (Back, Biceps)
- Resistance Band Rows
- Towel Rows
- Superman Holds
- Y-T-I Raises
- Bicep Curls
Day 3: Combo + Core Stability
- Plank Up-Downs
- Wall Walks
- Crab Walks
- Inchworm Walkouts
- Reverse Plank
Do 3 rounds of each exercise. Go for 10–12 reps or 30 seconds per move. For holds, start with 20–30 seconds and increase as you go.
Final Thoughts
You don’t need a gym to train your upper body. Your body is the equipment. And with these 20 exercises, you’ve got everything you need to build real strength, tone your arms, fix your posture, and feel strong.
Consistency matters more than intensity. Even 20 minutes a day, three times a week, can transform your upper body—if you stick with it.
So roll out a mat, grab a chair or band if needed, and own your space. Your upper body will thank you later.
