If you're looking to get your upper body in peak condition, we've got you covered. Lucky for you, the best bicep, tricep, chest, and shoulder workouts are fully within reach, and we've got a list of our favorite circuits ready for you to try out–as well as our recommendations for the best home gym equipment to set you up for success. Save, bookmark, and share this link, because whenever you’re not sure what to do in the gym (or in the comfort of your own home), this is a good, strong, starting point
Biceps Circuit
To work your biceps, you'll mostly need to do exercises that isolate the muscle. While it may not be as efficient as your training plan for some other muscles, isolation allows you to really dial in on your progress and development in your biceps. Simple dumbbell exercises like curls combined with reps and sets will reap the rewards of your isolated focused muscle work and is a great start to your upper body workout.
Upper Body Circuit
Between a good pair of dumbbells, a decent mat, and a set of reliable resistance bands, your home gym is well on its way to greatness. Use all three with this upper body-focused circuit demonstrated in the video above that keeps your chest and core doing the most.
Medicine Ball Circuit
Whatever level you're at, a good set of medicine ball exercises can get you moving and keep you balanced. Start small and work your way up as you want to increase your endurance over time. Below are a few options that can work for all levels, and if endurance is your main goal, we recommend opting for a set.
Kettlebell Floor Press
This variation of a classic bench press favors the lockout portion of the lift, which recruits your triceps to an extreme degree. Also, since the load is distributed differently with a kettlebell than with a barbell, your stabilizing muscles have to work harder to keep the weight positioned correctly.
Close Grip Pushup
Few bodyweight moves are as effective as the close-grip pushup. This is a move you can take anywhere—a quick triceps pump whenever you can drop and do a set. You're also loading with your body weight—and sure, other muscles are assisting you in pressing up, but you're still getting plenty of triceps activation under load.
Floor Press
If you don't have access to a bench, we've got you covered. Take your dumbbell press to the floor for a shoulder-safe chest pump. This is another excellent option for building up your chest with home workouts since all you'll need are some weights and some space to spread out.
Suspended Training
Suspension training allows you to work against your own body weight, which can be a novel way to use resistance for upper body exercises. If you're stuck in a small space without room for weights, a set of straps is all you need to get your triceps burning.
Battle Ropes Circuit
Battle ropes are one of those workouts that as soon as you try them, you realize just how versatile they can be. While they're great for your arms, they're also ideal for chest, shoulder, back, and core workouts, too. We recommend finishing off your upper body workout with this circuit for the ultimate pump.
