Need to strengthen your upper body? These exercises can be done with simple home equipment or in the gym, making your workout accessible whether you’re home or on the road.
Put your hands on the floor slightly wider than shoulder width apart and spread your legs behind you. Support your core and lower your body until your chest is hovering over the floor. Take two seconds to drop down and two seconds to press back up. Make sure to keep your spine straight as you raise and lower your body. Keep your elbows tucked close to your side, and expand your elbows at the highest point of the pushup for correct form.
2. Bench press
Lie flat on your back on the bench and place your hands on the bar slightly wider than shoulder width apart. Lower the bar to your chest while keeping your glutes and core engaged. Keep your elbows slightly tucked in and your spine straight. When the bar makes contact with your body, drive your feet into the floor to press the bar back up. Add more weight as needed for each set.
3. Overhead press
Pick up the bar, holding it with your hands a little more than shoulder width apart. Bring the bar up to shoulder level, keeping your lower arms straight. Squeeze the bar, and tighten your abs as you push the bar overhead. he bar up squat rack or confine, and handle it simply outside shoulder width. Then, shrug your shoulders to the ceiling as the bar passes your face. Repeat.
4. Push press
Grab a free weight, holding it to your chest, at shoulder level. Keep your elbows up and your arms parallel to the ground. Bend your knees and lower yourself to the ground while keeping your core engaged and aligned. Take care not to lean forward. Widen your hips and your knees as you push the free weight over your head and stand up straight. Then, lower the weight back to your shoulders before repeating.
5. Incline bench press
Adjust the bench to a 30-to 45-degree angle and lie down on it with a free weight in each hand at shoulder level. Next, and lie back on it with a free weight in each hand at shoulder level. Next, curve your back, drive your feet into the floor, and press the weight above your chest. Lower and repeat.
6. Clean and press
Stand with your feet at shoulder distance. Bend your knees and reach down to grab the weight, keeping your spine straight and grabbing the bar with your hands shoulder-width apart. Lift the bar of the floor, and when you raise it higher than your knees, shift the bar so that the momentum raises it to shoulder level. Keep your core tight and supported and your spine straight. Press the bar straight overhead.