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Best 30-minute Exercise for Your Upper Body

A muscle-building routine you can do on your lunch break! Sculpt your upper body in just 30 minutes with these easy exercises focusing on the Upper Body. 


The Routine

Start it all, with stretching out first.

Push Ups:

Pushups are going to be the first and foremost exercise you’re going to start your day with. Set your hands firmly on the ground slightly larger than your shoulder length with your legs extended out back. Lower your body, brace your core and set your back straight. Bend your arms downwards and then back up again with solid, proper movement. Pushups are a simple exercise, but with that, they can be effective to build up your upper body strength. They mostly work on building your triceps. Most effective way to keep your upper body pumped is to get your boxing gloves on and start your day by throwing punches.

You’ll have to do 4 sets with 10 reps each.

With a 30 second break between each set, you’ll complete the exercise within 5 minutes or less.
Bench Press:

For bench presses, start by lying down on a flat bench and holding the barbell just above your upper chest. Lift the barbell upwards above from your chest, with a slow motion. While moving the barbell keep your body straight and stiff. Help yourself to lift the barbell using your feet, push them against the ground to get some grip. It depends on whether you’re a beginner or not, and the weights need to be accordingly.

    - Choose a weight through which you can do at least 8 reps.
    - The total number of sets can range again with you being a beginner or not, generally, I suggest you do 3 sets with a 2 to 3-minute break between each them.

The exercise is mostly going to take another 5 to 6 minutes of your time if you do it according to yourself.

Bent over Row:

For this exercise hold your dumbbells, with an overhand grip and bend over to a position where your torso is parallel to the ground. Squeeze your shoulder blades together and row the weight to your neck. Chose an appropriate amount of weight, emphasis on appropriate, because this isn’t the easiest of movements and you don’t want to get yourself hurt.

    - Exercise requires you to do no more than 10 reps and if you can’t, it’s okay to do end while you’re on your 8th.
    - 3 sets are going to be more than enough and again with 1 minute’s breaks, you’ll get the exercise over within 5 minutes.


Pull-ups are a must if you’re looking to increase your upper body strength. For a pull-up, you’ll need to hold the bar above you with an overhand grip. The hands should be within your shoulder length and with a firm grip try to pull yourself up until your chin is above the bar. Try not to jump up or use the momentum to get up, use solely the pull of your arms and the power of your triceps and lats.

    - If you can, do up to 10 reps per set.
    - 4 sets for the day are going to be more than enough.
    - With a minute’s break, the exercise will take up to 4 minutes.

Cross-body pull:

Hold dumbbells in each of your hand and let your hand hang on either side, with your palms facing away from your body. Slowly start to curl your shoulder across your body towards the other shoulder, pause and then curl the hand back to its original position. Do the same with both hands and you’re done. You should try to keep your elbows straight on both sides and your wrists facing inwards.

    - Try doing 8 reps per set.
    - 3 Sets are going to be fine if you do them right each day.
    - This is to a 4-5 minute workout.


If dips bars are available to you, start using them for dips quick. Dips can be great for building upper body strength and they tend to work on biceps and your arm in general. For the dip, you need to hold the bars with both hands and extend your feet in front of you. From here, dip down into the space of the bars until your upper arms are parallel to the ground below you. After this extend back to your original position where your entire arm was straight and perpendicular to the bars.

    - The exercise isn’t too hard and you’ll be able to 12 reps per set.
    - 3 sets are again enough for the exercise and they won’t take more than 5 minutes to complete.

The workout routine we just produced is short and to the point. It doesn’t involve exercises that’ll be too hard for anyone. From now onwards you’ll be able to focus more on your exercise rather than thinking all day about what exercise to do.