An upper body workout can be one of the most valuable tools in your kit. A strong upper body results in a strong back, gorgeous port des bras, and effortless inversions and floor-work.
Any well-rounded lifting program will train your upper body as well as your lower body. So, why not try this free upper body workout?
For this workout, you’ll need a mat, dumbbells, and a water bottle. (If you don’t have dumbbells you can use bands for this workout instead.
Superset 1: 5 sets (Yes, I’m serious lol)
Lowering push-up:
First up in our upper body workout is the lowering push-up. This exercise focuses on the eccentric motion of the push-up – the part where you lower your body slowly toward the ground. If you need a refresher on push-up form or optional push-up modifications, check out this form blog.
To perform, start in a high plank position (weight in your hands), then, lower your body slowly to the ground – yes, all the way down. You are not doing the “up” part of the push-up.
Take around 8 counts to lower. Yep, the slower you go, the more challenging this exercise.
**Perform 10 reps, then immediately move on to the Scorpion stretch.**
Scorpion stretch:
The trick to this exercise is to move slowly. Yes, this is a stretch, but this does require muscular control – so don’t just “flop” over.
Lie flat on your stomach with your legs stretched out long with your arms out in a half “T” position – palms actively pressing into the floor with your elbows bent.
Then, bend one knee and send it up and over the body to cross the other leg creating a lower back stretch and opening up the pecs. Hold here for three exhales.
**Perform 3 per side, then rest for 90 seconds before starting the superset over again.**
*Complete 5 rounds of this set before moving on to the next superset!*
Superset 2: 3 sets
DB floor press:
Lay on the ground with your feet planted and core engaged.
Grab our dumbbells and make sure your arms aren’t too high, keeping your elbows just below your shoulders.
Next, check that you’re not “breaking” at the wrists – meaning – keep your knuckles pushing up toward the ceiling.
Finally, keep your abs engaged, and exhale on the way UP, letting your ribcage knit together as you do.
Keep the tempo slow and controlled.
*If you don’t have dumbbells, loop a band around your shoulders and perform a band press.*
**Perform 15 reps, then immediately move on to up-down planks**
Up-Down planks:
This exercise is not only a great upper body workout, but it’ll also light up your core!
Start in a high plank. Then, one arm at a time, lower to your elbow. Then, again, one arm at a time, press back up into a high plank.
Alternate which arm you start with each time.
The goal is to wobble as little as possible. So keep your body from rocking side-to-side as you go up and down. Modify to your knees if necessary!
**Perform 5 reps per side (10 total) then immediately move on to plank sit-backs.**
Plank Sit back:
Once again, start in a high plank position with your feet wider than the hips.
Then, bend the knees and send your booty back extending the arms as far as possible, then return to your high plank by slowly straightening the knees.
Keep your back flat, hips low, and belly button lifted as you move through this exercise.
**Perform 5 reps, then rest for 2 minutes before starting the superset again.**
*Repeat the superset 3 times before moving on to the final superset in this workout.*
Superset 3: 2 sets
Okay, it’s here, the final superset in our upper body workout. You’ve got this! Finish Strong!
Dumbbell Skull crusher (or band overhead tricep extension):
Lie flat on your back, and bend your knees so your feet are flat on the floor.
Hold one dumbbell in each hand and raise them straight up so your wrists are directly in line with your shoulders.
Then, by bending at your elbows, lower the weights behind your head, without allowing the shoulder joint to move.
Take 3 seconds to bend your elbows and 1 second to straighten.
**Perform 8 reps per side then immediately move on to hand-to-toes.**
Alt hand to toe:
Again, lie flat on your back but, this time, extend your arms and legs out in a small “star” position.
Kick one leg up as you “chop” the opposite arm up and across the body to reach towards that opposite leg.
As you do this, contract your abs so your shoulder lifts off the ground.
Lower back down and repeat on the other side.
Try to keep your arms and legs straight as you perform the movement.
**Perform 8 reps per side then rest for 90 seconds before repeating the superset.**
*Complete 2 rounds of the superset to finish.*
Ooof!! Your arms and core should be feeling a bit gassed right now! Make sure you fuel up tonight so your muscles recover well.
Want more workouts? Check out these favorites: Full Body Thirty Minute Workout (aka perfection!), Training Tip Tuesday: The B-Stance Squat, Do You Really Need 10,000 Steps a Day?
