No dumbbells required for kick-starting home-based upper-body strength training: here are four essential exercises
Looking for an effective upper-body workout that requires minimal equipment? Look no further! This home workout focuses on exercises such as plank to downward-facing dog, plank shoulder tap, negative push-up, and push-up hold. Follow these steps to get started.
Plank to Downward-Facing Dog
- Begin in a high plank position with your hands under your shoulders and your body in a straight line.
- Push your hips up and back, shifting into the downward-facing dog pose (hips high, heels moving towards the floor, head relaxed).
- Hold the downward dog briefly, then return to plank.
- Repeat for 30-40 seconds, focusing on controlled movements to engage shoulders, arms, and core.
Plank Shoulder Tap
- Start in a high plank position.
- Without letting your hips sway or rotate, lift one hand to tap the opposite shoulder.
- Alternate tapping sides while maintaining a stable plank.
- Perform for 30-40 seconds to improve shoulder stability and core strength.
Negative Push-Up
- Start in a high plank or push-up position.
- Slowly lower your body down toward the floor over 3-5 seconds, maintaining a straight body line.
- Control the descent as much as possible; once on the floor, reset by pushing back up (you can use knees if needed).
- Repeat for 8-12 slow reps to build strength and control in pressing muscles.
Push-Up Hold
- Get into a push-up position and lower yourself halfway down.
- Hold the position (with elbows bent about 45 degrees) for 10-30 seconds.
- Keep your core tight and avoid sagging hips.
- This isometric hold improves muscular endurance and joint stability.
Workout Structure
- Perform each exercise for about 30-40 seconds.
- Rest for 20 seconds between exercises.
- Complete 2-3 rounds depending on your fitness level.
- Warm up with light arm circles or dynamic movements before starting.
- Cool down with stretches targeting shoulders, chest, and arms.
This workout effectively targets muscles in the chest, shoulders, triceps, and core without the need for equipment. As you build more strength, consider variations and increased hold times or reps to progress the difficulty over time.
While no direct written guide for this exact combination was found, similar movements for home workouts targeting these muscle groups can be found in various online resources, such as a TikTok clip on plank shoulder taps and various upper-body workout videos. The negative push-up and push-up hold are common bodyweight strength-building moves in many arm/upper-body routines.
For those seeking more complex routines including dumbbells or equipment, related dumbbell arm workouts are available online. As you progress, the routine can be modified to continue challenging you, or scaled back for beginners.
This workout is particularly beneficial for those new to exercise, as it provides a comprehensive upper-body workout using only bodyweight. With consistent practice, you'll notice improvements in your strength, posture, and overall ability to perform everyday tasks easily. Happy exercising!
This workout incorporates exercises like plank to downward-facing dog, plank shoulder tap, negative push-up, and push-up hold, all focused on improving health-and-wellness and fitness-and-exercise, as part of a balanced and effective upper-body routine. These movements are inspired by science and are often found in various health-and-wellness resources, such as online fitness-and-exercise tutorials and TikTok clips.
