With the right equipment, you can easily put together a great upper body workout routine at home. All you need is some quality equipment and to be familiar with common exercises for the chest, shoulders, back, arms, and core area. Here are our recommendations for the best home gym equipment to work your upper body.
For the Chest
Your best workout for the chest will come from a chest press or bench press. A great all-around exercise is to do 3 sets of 12 reps on a seated bench press, using a lighter resistance for the first set and then heavier weights on the second and third set. This exercise will workout the chest, anterior deltoids (front of shoulders) and triceps. To focus on just your chest, try dumbbell flyes.
For the Shoulders
Use the Smith Machine shoulder press as an isolation exercise. Add the previously mentioned routine as compounded exercises, as they not only sculpt the chest but also train and strengthen the shoulders. Start with a warm-up set with lighter weights of 10 reps, then add some resistance for the next 3 sets of 10 reps. If you do not have a machine similar to the Smith Cage System, you can replace this exercise with simple shoulder presses, since most home gyms incorporate seated shoulder press stations. Dumbbells will also work very well, and using free weights incorporates more of your body’s stabilizing and balancing muscles.
For the Back
For the upper and middle back, use a machine like the Smith station or one which allows you to perform lat pull-downs. Start with 3 sets of 10 reps of bent-over rows. Use lighter weights on the first set, and then do 3 sets of 10 reps of T-bar rows. Finish off with 3 sets of 10 reps of lat pull-downs.
For the Arms
For toning and shaping muscles in your arms, a functional trainer or home gym machine provides increased resistance for perfectly defined muscles. If you do not have a machine available, dumbbells and kettlebells are a great alternative option. Preacher curls are a must for the biceps on the anterior part of the arm, and push downs for the posterior arm muscles (triceps). Try 3 sets of 10 reps for each.
For the Core
For toning and building stronger muscles in the core area or abdominal muscles, look for a machine that incorporates a typical abdominal crunch station or an adjustable bench for you to do seated reverse crunches. Do at least 4 sets of 15 reps, while keeping your abs contracted. Increase the resistance between reps, and pay attention to your back’s position during crunches.
Perfect for You
If you are looking to build your home gym in order to improve your upper body workout routine, our team of professionals are available online and in-store to help you find the perfect machines and accessories for your needs and budget. Give us a call to get started (📞(727) 314-7821), shop our products at premierfitnesssource.com, or visit one of our locations!