banner
BLOG / fitness

Build big biceps and a strong upper body with these easy exercises

Rudi Witkowsky

Want biceps that are large and in charge with the impressive upper body strength to match? Fitness expert, Rudi Witkowsky, has got you covered with these easy exercises that guarantee *serious* results!

We all want to look good when the sun is out and the shirts come off. But spending the last two years living with varying restrictions on our movements has meant less time at the gym. The result? Less strength and less muscle definition (and a whole lot of hard work lost!).

 

If you want to start gaining them both back immediately, as well as factor in some heart-healthy cardiovascular benefits, these two easy exercises will get you back in shape in no time. Get ready to get ripped!

 

rudi witkowsky, fitness expert, fitness, fitness coach, fitness influencer, workout, exercise, abs, abdominals, ab workout, six pack, toned, muscle, castle free, free to be, alcohol free beer, zero alcohol beer

 

Strong Upper Body Workouts

 

Routine #1: Powerhouse Upper Body Workout

What It Does The benefits of these moves are that you will gain some *serious* strength in your shoulders, chest and triceps while simultaneously working your leg muscles, which will improve your mobility.

 

How To Do It

1. Get into the standard push-up position

 

2. Perform a standard pushup. (This is done by getting down on all fours, placing your hands slightly wider than your shoulders and straightening your arms and legs. You then lower your body until your chest almost touches the floor, pause and then push yourself back up.)

 

3. As you return to the first position tuck your feet inward and extend and lock your arms out, ultimately going into the yoga ‘child's pose’ position.

 

4. Return and follow through with a standard push-up. Do this for 60 seconds.

 

rudi witkowsky, fitness expert, fitness, fitness coach, fitness influencer, workout, exercise, abs, abdominals, ab workout, six pack, toned, muscle, castle free, free to be, alcohol free beer, zero alcohol beer

 

Routine #2: Modified Powerhouse Upper Body Workout

What It Does The benefits are the same as Routine #1 in that it works the muscles of your upper body while improving leg mobility but with the added advantage of a more advanced cardio element.

 

How To Do It

1. Start in a high plank position with your hands shoulder-width apart.

 

2. Support your weight with one arm and raise the other while rotating your body.

 

3. In one swift motion, rotate your body and step one leg through to the opposite side, essentially rotating your hips.

 

4. After one repetition, tuck your feet inward, extend and lock your arms out, ultimately going into the yoga ‘child's pose’ position as in Routine #1.

 

5. Return and follow through with a standard push-up. Do this for 60 seconds, continuing to alternate sides.

 

rudi witkowsky, fitness expert, fitness, fitness coach, fitness influencer, workout, exercise, abs, abdominals, ab workout, six pack, toned, muscle, castle free, free to be, alcohol free beer, zero alcohol beer

 

NEED A NEW WORK OUT?

logo twitter

POP IN YOUR EMAIL AND DETAILS AND WE WILL SEND YOU A FREE WORKOUT PLAN

SIGN UP
gallery image fitness

Fitness expert, Rudi Witkowsky, shares his complete back workout for your upper + lower back

Rudi Witkowsky READ MORE
gallery image fitness

The ideal post-COVID recovery workout to get *strong* strong legs

Rudi Witkowsky READ MORE
gallery image fitness

Improve your posture and your six-pack with this simple but solid core workout 

Rudi Witkowsky READ MORE
gallery image fitness

World MTB champion Greg Minnaar's Top SA Trails

Helen Wallace READ MORE
gallery image health

6 Top-Rated and Totally Free Cycling Training Apps

Helen Wallace READ MORE
gallery image fitness

I Went Vegan and Lifted Heavy Weights for 6 Months

Rudi Witkowsky READ MORE
gallery image culture

MVP Dale Leisegang Reveals the Secret to His Success

Castle Free Author READ MORE
gallery image health

Burn Fat, Build Strength and Get Lean in Just 6 Weeks

Rudi Witkowsky READ MORE