at home workout

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20 min At Home Upper Body Workout

chest.jpg

Whether it’s because you’re travelling, don’t have a gym membership, or simply haven’t plucked up the courage to go yet, it’s always a great idea to have an upper body workout on hand that can target more than just your biceps and triceps. This upper body will work not only those two, but also incorporate your chest, back and shoulders to form a balanced workout.

Equipment you will need:

  • Workout mat

  • Bench or chair to lean on

  • Hand towel or tea towel

  • Dumbbells or two full water bottles

Press play to watch the full workout and follow along, or screenshot the written version below.

 

THE WORKOUT

FOUR SETS (with 10 sec rest between):
Push ups - 10 reps
Targets: Chest & tris

  • 1 MINUTE REST

FOUR SETS (with 10 sec rest between):
Lying towel row - 12 reps
Targets: Upper & mid back

  • 1 MINUTE REST

THREE SETS (with 10 sec rest between):
Chest flys with dumbbells or water bottles - 12 reps
Targets: Chest

  • 1 MINUTE REST

THREE SETS (with 10 sec rest between):
Bench dips - 16 reps
Targets: Triceps

  • 1 MINUTE REST

TWO SETS (with 10 sec rest between):
Reverse grip push up - 10 reps
Targets: Biceps & triceps

  • 1 MINUTE REST

TWO SETS (with 10 sec rest between):
Lateral raises with dumbbells or water bottles - 12 reps
Targets: Shoulders (medial head)

 

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