Upper body workout | quick and easy arm and chest toner

  • 103

Quick and easy upper body workout for women. Do anywhere standing arm and chest workout. #armworkouts #chestworkouts #homeworkout

Exercise instructions

Warm up

Before you start, warm up by doing a few shoulder shrugs.  See more about warming up here.

Wall push up

  • Stand at arms length from the wall, feet hip distance apart.
  • Place your palms on the wall at chest height, a bit wider than shoulder distance.
  • Allow your arms to bend at your elbows as you lean towards the wall, keeping your body in a straight line.
  • Push yourself away from the wall back to your starting position.

Arm circles

  • Stand with your feet about hip distance apart and take your arms up to shoulder height. Keep your shoulders relaxed – don’t shrug.
  • Keeping your arms straight, circle them for the given no. of reps clockwise and then reverse the direction.

Arm raises

  • Start in the same position as for arm circles, with your arms out straight to the side.
  • Keeping your arms straight, touch your hands above your head, then reverse the movement.

Before you do this workout, please read these general exercise guidelines.

Get a printable of this workout mailed to you

Upper body workout printable

Enter your e-mail to get a free printable download

After you sign up, you’ll get 2 e-mails:
The first will ask you for a one-click confirmation of your e-mail address
Once you’ve confirmed, you’ll get a second e-mail with a link to the download

More upper body workouts

Chest exercises for women challenge 1002Standing abs workout


  • 103