January 06, 2021

Upper Body Strength

Bodyweight Upper-Body Workout
using The BFR Cuffs

Need inspiration for your next at-home workout?

Here's a quick and easy upper-body workout session you can complete at home. Add The BFR Cuffs, and you have a supercharged upper body strength session that is sure to help you maintain or build more muscle.  

For your workout, we recommended...

Limb Occlusion Pressure: 40-80%

Reps: 30-15-15-15

Rest for 30 seconds between each set. Complete each repetition with a 2 second concentric and a 2 second eccentric contraction.

Judo Push Up

Starting in a push up position, raise your butt into the air, then lower yourself down, bending your elbows. At the bottom, raise your chest, extending your back and elbows. Reverse this process to finish the movement.

Bench Dip

Place your hands on the edge of a bench/chair with your legs straight out in front of you, with your body being held up by your arms.

Bend your elbows to lower yourself down and extend your elbows to raise your body up.

Alternating Grip Push Up

Starting in a push up position, place one arm 10cm wider than where it would usually be and do a push up. Once at the top, bring the wider hand out and move the other hand 10cm wider than standard. Repeat

Kneeling Close Grip Push Up

Starting in a push up position on your knees, put your hands close together, forming a diamond with your index finger and thumb.
 
Do a push up in this position.

Side Plank

Lying on your side with your arm bent at 90 degrees, hold your body straight with your hips off the floor so the only point of contact with the ground is your feet and arm.

Shoulder Tap Plank

Start in a plank position with arms straight (not on elbow). Raise one arm to the opposite shoulder, keeping your body still. Repeat this for the other side.

 

Written by SAGA Fitness