Build a Stronger Upper Body Without Leaving Home
A well-developed upper body — strong chest, broad shoulders, defined arms, and a powerful back — doesn't require a commercial gym. With the right home equipment and a structured plan, you can build serious upper body strength in your living room, garage, or bedroom.
Here's your complete guide to upper body training at home.
The Muscles You Need to Target
A balanced upper body workout hits all the major muscle groups:
- Chest (pectorals): Push movements like chest press and flyes
- Back (lats, rhomboids, traps): Pull movements like rows and pull-aparts
- Shoulders (deltoids): Overhead press and lateral raises
- Arms (biceps & triceps): Curls and extensions
- Forearms & grip: Often neglected, but critical for overall strength
Your Home Upper Body Arsenal
The Fitzoraz® Muscle Trainer — $149
The Fitzoraz® Muscle Trainer is the cornerstone of any upper body home workout. It targets your chest, back, shoulders, and arms with adjustable resistance — giving you the versatility of a cable machine in a compact, portable design.
The Fitzoraz® Total Power System — $249
For those ready to take their training to the next level, the Fitzoraz® Total Power System delivers a comprehensive strength training experience. Multiple resistance configurations let you hit every upper body muscle group with precision.
The Fitzoraz® Adjustable Forearm Exerciser — $149
Don't neglect your forearms. The Fitzoraz® Adjustable Forearm Exerciser builds the wrist stability and grip strength that supports every upper body lift you do.
Beginner Upper Body Workout (3 Days/Week)
Perform 3 sets of each exercise with 60 seconds rest between sets:
- Chest press: 12 reps (Muscle Trainer)
- Bent-over rows: 12 reps (Muscle Trainer)
- Shoulder press: 10 reps (Muscle Trainer)
- Bicep curls: 12 reps (Muscle Trainer)
- Tricep extensions: 12 reps (Muscle Trainer)
- Forearm curls: 15 reps (Forearm Exerciser)
Intermediate Upper Body Workout (4 Days/Week)
Split into Push days and Pull days for more volume:
Push Day (Chest, Shoulders, Triceps):
- Chest press: 4 × 15
- Incline chest flyes: 3 × 12
- Shoulder press: 4 × 12
- Lateral raises: 3 × 15
- Tricep pushdowns: 3 × 15
Pull Day (Back, Biceps, Forearms):
- Bent-over rows: 4 × 12
- Rear delt flyes: 3 × 15
- Bicep curls: 4 × 12
- Hammer curls: 3 × 12
- Forearm curls + reverse curls: 3 × 15 each
Recovery Tip
After intense upper body sessions, use the Fitzoraz® EMS Muscle Stimulator on your chest, shoulders, or arms for 15–20 minutes to reduce soreness and speed up recovery.
Start Building Today
You have everything you need to build an impressive upper body at home. Start with the Fitzoraz® Muscle Trainer and build from there — your gym is wherever you are.
