Go ahead and observe the focused, buff body builders gyms and you'll find guys who working out mainly their upper body. What if you don't have much equipment? What if this is just a quick work out while on travel? Do you have a plan of action?
You won't need any fancy equipment or techniques to do this workout. Do these three moves for a quick upper body workout in about 10 minutes. Do two sets of each exercise for 8 to 15 repetitions.
We're going to go over the push up, pull-ups and hanging knee raises.
This article is targeted for guys who want a more muscular upper body but ladies can do this too.
- Push-ups. This will work your chest, triceps. Perform your standard pushup by elevating your legs on a chair, block or bench. You can add more intensity by bring the hands together which will work more triceps, the back of the arms. Go wider with the hand placement to work more of the chest.
- Hanging Knee Raises With a Twist. This will work your abs and the obliques. Do what you'd normally do with hanging knee raises from hanging straps on a bar but this time bring your legs up in an angle to work more obliques. So, again, add a rotation at the top with your knees bend or straight.
- Chin Ups. This will work the upper back. Depending on your conditioning, you can do these assisted or unassisted. If you're a beginner, use a pull up bar and get a spotter to help you get full range of motion when you fatigue. Some gyms a chin up type assist machine where you would not need a spotter. Your knees go on a pa d that has weight leverage to help carry some of your body weight throughout the movement.
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