What is a good Upper-body Workout for a Home Gym?

Answer:
Most home gyms consist of a bench press, maybe

a squat rack that can be used to bench, a barbell set-up, and some dumbbells. Often there is a Smith Machine is a part of the set up.

One pitfall to steer clear of when working out at home is neglecting your back. It is easy to do. Most times bench presses make up the bulk of the home workout. This can quickly lead to a strength imbalance between your chest and back. As a result, the lifter is soon suffering shoulder pain. Dead lifts and barbell row are difficult to master, but are essential to balanced upper body strength.

Here are a couple of routines:

Routine A

Bench Press

Overhead press

Dead Lift

Barbell row

Routine B

Dumbbell Lateral Raise

Bent Over Lateral Raise

Dumbbell Curl

Close Grip Bench Press

Keep the volume and frequency down to minimize the likelihood of over-training. Perform 1 to 2 sets to failure (the point where you can't perform another repetition). This will keep the overall sets to 8 or less. Workout twice a week, alternating the routines. For instance, perform Routine A on Monday, and Routine B on Thursday.


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