Want an UPPER BODY WORKOUT  to show off those arms in your dress or tank top?  Well, I created an easy upper body workout for women using dumbbell exercises and body weight exercises to get tank top ready.

This dynamic upper body workout uses my specialized H.I.C.T. METHOD (High Intensity Circuit Training) to burn fat while targeting each muscle you train. Every exercise in this upper body workout routine is designed to complement the previous move for maximum results.

For example, a upper body strength workout for triceps might start with a heavy dumbbell chest press (8–10 reps at 80% max), followed by a upper body bodyweight workout like tricep bench till failure, finishing with Mountain Climbers to accelerate calorie burn while working your triceps and core. Repeat the circuit 3–6 times depending on fitness level before moving to the next tricep circuit.

This program also includes upper body mobility exercises and targets your entire body using the H.I.C.T METHOD (aka “The Bennett Method”), combining boxing, high-intensity cardio, and dumbbells to shred fat, tone muscles, and shape your body.

 

Ok, so…

Now you know how this easy HOME WORKOUT FOR UPPER BODY was designed using the “H.I.C.T. METHOD”.

 

8 UPPER BODY EXERCISE DESCRIPTIONS:

1. PUSH UPS: start on knees or feet.  To work your triceps keep a narrow hand position with hands slightly in back of chest level and elbows pulled into your sides.  As you go down your elbows will drive back and then you’ll contract (squeeze your triceps) to push up to full extension.  Squeeze triceps when elbows locked.  Go down slow and up fast.  Repeat.

2. NARROW CURLS: Start with feet hip distance and bend knees to stay in slightly squat position.  Keep ends of dumbbells together the entire exercise and elbows narrow, pressed into your stomach, making sure your elbows and arms stay in front of you the entire time. Go down slow and up fast, contract biceps on top.  Repeat

3. HAMMER CURLS: Start with feet together.  Elbows tight to your sides and dumbbells held vertical.  Contract biceps to drive the dumbbell end to the front of your shoulder as if driving a nail with a hammer.  Go down slower and repeat.

 

 

4. PUSH BACKS: Start in staggered stance and slightly lean forward.  Arms straight and hold dumbbells horizontal.  Push the dumbbell back and hold for 3 seconds, squeezing triceps entire time.  Release and go back to starting position, Repeat.

5. KICK BACKS: Place one knee on bench and hand on bench or staggered stance and lean over.  Grab a dumbbell with opposite hand on bench and bring elbow up to side.  Raise elbow high and keep it there.  Kick dumbbell back making sure to flick your wrist up when you kickback.  Keep all tension on tricep and hold for 2-3 seconds to squeeze tricep.  Repeat

6. BURPEES: Start with feet hip distance apart. Start to squat and bend as you do to place PALMS OF HANDS on ground.  Kick back feet and lie flat on ground.  Using the palms of hands and arms to push up quick while you spring feet under you to stand in squat position.  Repeat.  * NEVER DO BURPEES IF YOU HAVE A BACK ISSUE.  Replace with star jumps.

 

7. HIGH PLANK WITH FEET INTO OUT: Start in push up position on feet.  Now just stay with arms locked and shoulders slight forward over hands so all pressure is on triceps.  Stay and just bring feet together and out 5-8 inches for time (example 1 minute).

8. MOUNTAIN CLIMBERS: Start in push up position on feet.  Now drive one foot forward and one back simultaneously.  Making sure your front ball of foot is driving into ground entire time.  DON’T leave foot in air.

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Hope you get to try this UPPER BODY WORKOUT using upper body exercise with dumbbells and body weight.

I’ve put 2 programs that you might be interested to get more advanced workouts and a complete plan to help you build strength, burn fat and look great.

• UPPER BODY WORKOUT PLAN FOR WOMEN ON AMAZON
• THE COMPLETE TOTAL BODY WORKOUT PLAN FOR WOMEN ON SALE USING THE H.I.C.T. METHOD

 

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• Ladies Workout To Get Tank Top Ready Arms With Just 3 Exercises You Can Do At Home
• Video Workout To Get Tone And Fit Arms Right At Home, Fast!
• 30 Minute Home Arm Workout For Women: Get Fit, Tone Arms Fast
  

  FAQs 

  What is the H.I.C.T. Method?
  It’s a High Intensity Circuit Training method designed to burn fat and build strength.

  Can beginners do this dynamic upper body workout?
  Yes, exercises can be scaled for all fitness levels.

  Do I need equipment for this upper body workout routine?
  Some dumbbells are recommended, but bodyweight moves are included too.

  Will this upper body strength workout tone my arms and shoulders?
  Absolutely, it targets triceps, chest, shoulders, and core for full upper body shaping.

  Are mobility exercises included?
  Yes, upper body mobility exercises are part of the routine to improve flexibility and prevent injury.