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30 Min Upper Body Home Workout | Work Out From Home Series | Myprotein
2K views
Jan 30, 2025
Intense 30-minute upper body home workout with bodybuilder Tom Johnson. It’s a tough all-in-one session with a range of bodyweight exercises to target your shoulders, chest, triceps, & biceps. No equipment needed, just a sturdy surface — try a solid coffee table, a chair, or even your sofa. *** Subscribe to our channel: https://www.youtube.com/user/MyproteinUK At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein https://www.myprotein.com/ Download the Myprotein App https://www.myprotein.com/myprotein-app.list Stay connected with us:
View Video Transcript
0:01
[Music]
0:04
hi guys my name's Tom Johnson and today
0:07
I'm bringing your workout from the my
0:09
protein workout series we're all in this
0:11
situation together we're all at home too
0:13
let's make the best of it and do this
0:16
workout today we're gonna start with
0:18
upper body today so all the exercises
0:20
are very simple exercises that we can
0:23
maybe make a little bit more difficult
0:25
for people that are a bit more advanced
0:27
but I'm gonna I'm going to be honest
0:30
straight out the back if you are a
0:32
regular gym goer anywhere from
0:33
intermediate to advanced these workouts
0:36
they aren't they're not really gonna
0:38
build you any more muscle than you
0:40
already have
0:40
they're here to help you maintain while
0:43
we're in this situation okay so don't be
0:46
expecting to blow up and make loads of
0:48
gains what we've got to do is just try
0:50
and make the best of situation and
0:52
maintain what we've got if you're a
0:54
beginner on the other hand some of the
0:56
stiff stuff is gonna be really quite
0:57
good for you to do but anyway let's
0:59
let's get into it I'm gonna get my
1:00
stopwatch now and we're gonna put half
1:03
an hour on the clock okay we're gonna
1:05
give ourselves half an hour off this
1:06
workout we're gonna start with a bit of
1:08
chest a bit of try a bit of shoulders
1:10
and a bit of triceps and let's see how
1:12
it goes so half an hour starts now
1:15
so first exercise I'm gonna do really
1:17
simple we're gonna start with press ups
1:19
now there's a few different variants
1:21
that you can do to make these presses
1:23
harder okay if you can't do press ups at
1:25
all okay the first variant is press ups
1:29
on your knees okay so we go into this
1:31
position here I can go down and do press
1:34
ups on our knees like this now if you
1:37
can do press ups okay you go into this
1:40
position here and you just do the press
1:42
ups wide so we hit the chest okay and if
1:46
you can do them really easy which I'll
1:48
show you later on we can do decline
1:50
press ups okay so you can put your feet
1:52
on a bench the sofa put a net in and we
1:56
can do press ups that way so that's one
1:58
thing we can do after you've done the
2:00
press ups guys we're gonna get into
2:02
triceps straight away so again a few
2:05
different variants of people if you want
2:07
to try that we've got
2:09
knees on the floor close grip tricep so
2:13
we can go down like this and lift up if
2:16
you are a bit more advanced we can go to
2:19
on our toes and then we can do Close
2:21
Grip again and if you have the
2:25
facilities at home to do tricep dips or
2:29
maybe the sofa or a chair or a bench or
2:33
a table that's another variant that we
2:35
can add in now this is something new
2:40
something that our could be completely
2:41
honest with you I have never done before
2:43
I've never done it is never needed to be
2:47
in my plan at all like I said I've never
2:49
worked out from home so it's never
2:50
needed to be in my plan whatsoever when
2:53
I do shoulders I go to gym I do that
2:55
raises I do shoulder press military
2:57
press things like that but we're in the
2:59
situation so we've got to do things a
3:01
little bit differently this is called a
3:03
pike press okay so you get into a sort
3:06
of position like this now this is this
3:09
is a bit of a harder exercise for the
3:11
people to do it okay we bring our hands
3:13
our legs up and we go down and we press
3:17
like this and now this is hitting our
3:19
shoulders and it's a bit harder than the
3:21
regular presser okay and if you wanted
3:24
to guys from before for triceps if you
3:28
wanted to do this with triceps all you
3:30
do is bring your hands closer together
3:32
and you press like this instead okay so
3:36
what we're gonna do now is go straight
3:37
into our shoulder tricep and chest home
3:42
workout I've shown you variants okay so
3:45
you do whatever you feel is comfortable
3:47
for you guys to do the best I will run
3:50
through this workout is if I was doing
3:52
it at home actually I'm beyond as' I've
3:55
not worked out today so this is my
3:57
actual workout so you're going to do
3:59
with me so I'm going to get my table
4:02
over here and let's go let's get started
4:08
okay so I think we'll start sure I'm
4:12
just gonna run through that see how many
4:13
I can do to start with I was going to
4:15
give myself a goal of maybe twenty
4:17
press-ups or thirty let's just see what
4:19
we do so we're going to do press ups
4:22
we're gonna get into triceps and then
4:25
we're gonna get into the pipe press
4:26
which is the shoulders so let's get into
4:29
it so if I'm gonna start off because I
4:31
have been going to gym for quite a while
4:33
and to be honest this should be pretty
4:34
easy so we'll see how it is so my feet
4:36
are gonna go on the bench well the table
4:39
just we're at home if you don't have a
4:41
table guys oh we don't have a table
4:44
maybe just do the regular press ups they
4:47
will have to do I'm sure you've got a
4:49
sofa or bed everyone should have a bed
4:51
put your legs up on the bed and do like
4:53
that okay so let's go so we're going to
4:57
start with incline press ups so that's
5:01
the harmony we can do
5:20
right that's 20 there guys I'll be
5:23
honest I could probably do a bit more
5:25
but what we're gonna do guys we are five
5:27
minutes long a lot with five minutes
5:28
into this but we're one minute into the
5:30
actual workout what I want to try and do
5:32
is make this a lot a bit lasts a bit
5:33
longer so that's 20 reps now we're going
5:37
to get into 20 reps of the Close Grip
5:39
press ups for triceps again I'm going to
5:42
put my feet on the table well here we go
5:46
hands close together keep your elbows
5:48
tucked in and down
6:07
oh well oh well that was a bit harder
6:12
than I thought it was going to be so
6:14
that's triceps done now we're gonna move
6:17
this up the way and we're gonna get into
6:19
the pike press and I've got a feeling
6:21
this is gonna be a bit harder than the
6:24
41 it's good it is good it's a bit more
6:27
of a cardiovascular style workout which
6:31
what can we do we're inside we've got to
6:34
make the best of it so Pike press here
6:36
we go
6:37
legs up and apart let's go
6:45
[Music]
6:56
I'm there sir oh right and let's rest it
7:01
off a little bit so we've done three
7:05
exercises three exercise so we've done
7:07
chess press ups we've done triceps a
7:10
tricep dips and we've done the shoulder
7:15
the Pike press so we're gonna have a
7:16
minutes rest and then we're gonna carry
7:18
on let's see how long we've done okay
7:21
su-mei so make sure make sure that you
7:27
stay hydrated the whole way through guys
7:30
the whole way through what I can open it
7:33
as a new shaker now yeah now be honest
7:42
guys I am not used to fast-paced
7:46
workouts like this I go in the gym and I
7:51
do four five sets of a bench press
7:54
shoulder press squats whatever it might
7:57
be so it's really taking me out of my
8:01
comfort zone so coupe
8:02
let's just see how how it goes I'm
8:05
actually getting a bit of pump on as
8:06
well right this time I'm gonna do things
8:09
a little bit different so the first time
8:11
did triceps I did it on the bench with
8:15
my hands on the floor this time I knew
8:17
the triceps on the bench on the table
8:20
like this you can do this on sofa a bed
8:25
you can do the benefit so let's get our
8:28
second set go we're gonna start a press
8:29
up first we start this now
8:33
Yeah right
8:38
let's go press-ups let's see how many we
8:41
can get out yeah
8:56
Oh
9:07
what I didn't think I would be feeling
9:11
this as much as out Mahomet it why um
9:15
anyway that's press it's done we're
9:18
gonna move on to triceps now now
9:19
remember what it first time I had the
9:21
triceps the same way as I did the press
9:23
up close good this time I'm going to do
9:26
it on the table you can use your bed you
9:29
can just sofa you can use whatever that
9:32
you can find even a little coffee table
9:34
like this okay so let's go so dance
9:38
together we're gonna come down always do
9:41
as many reps as we can until we feel
9:44
okay
9:48
[Music]
10:04
you know that is too high it's a hurt
10:06
because we're hitting chest shoulders
10:10
and tries all one after each other that
10:12
all we all use is the compound exercise
10:16
so while we using our chest to do the
10:18
bent the press ups we're also using our
10:21
triceps and we're also using our
10:22
shoulders when we're doing the Pike
10:24
press were predominantly hitting the
10:26
shoulders are dealt but at the same time
10:28
we're hitting the triceps and Rawls very
10:31
manly hitting the chest as well so it's
10:34
quite a difficult workout because we're
10:36
hitting all three very very close
10:38
together anyway we're to move on to the
10:40
pike press now again this is for
10:42
shoulders so let's go
11:03
and there we go that's our second round
11:07
done let's have a little rest now
11:10
this isn't about doing this as fast as
11:12
we can it's about targeting each muscle
11:14
group the most we can remember we can't
11:18
go to the gym we're stuck at home so
11:20
it's not a race it's about stimulating
11:24
the muscle as much as we can okay and
11:27
this is what we're trying to do here
11:28
it's not a CrossFit workout it's not
11:32
that style of things we're just trying
11:34
to stimulate the muscle as much as we
11:36
can while we're at home so let's give
11:44
ourselves another 30 seconds and we're
11:46
gonna get into that set again so it's
11:48
going to be press ups do whatever you
11:50
can
11:51
tricep dips do what you can there and
11:53
the Pike press again now starting this
11:57
off like I did a bit of advice okay
12:01
which now I think you're things would be
12:04
great to say at the start of the video
12:05
but I didn't realize how this is going
12:06
to be maybe start with the easier
12:09
version of the movement first so for
12:12
example doing the press up or the pike
12:16
press or the triceps on your knees okay
12:18
and then build your way up
12:20
each round to the hardest exercise the
12:23
hardest variable of doing it okay it's
12:26
good for me to say that now
12:28
now I'm nearly halfway through the
12:29
workout but sure we'll get through it
12:31
we'll do it so we're gonna get back to
12:33
the press ups again now mush you're
12:35
getting a good good chest pump on so
12:37
feet on here okay wait for that
12:40
40-minute mark we just got 10 seconds
12:42
take as much rest as you need remember
12:44
that guys as much rest as you need right
12:48
if I was at home right now doing this
12:50
I'd have my son all around me I don't my
12:54
cats climbing all over me meowing for
12:57
food so
13:00
okay let's go press ups first feet up
13:04
feet cans fire pot and let's get out
13:08
what
13:25
well I counted 20 if it was 20 I don't
13:29
know like I said I struggle to count the
13:32
high numbers like 20 right let's get
13:35
into tricep dish now let's start taking
13:38
a 30-second breather between the sets
13:41
okay so we've done our our chess about
13:43
stuff 30 seconds and then we'll go into
13:45
triceps okay it's good to take a little
13:48
bit of rest in between so we give the
13:51
maximum amount of effort to their
13:53
triceps okay remember bend the elbows as
13:59
much as you can and straighten at the
14:01
top for full extension okay so here we
14:04
go legs out heels down and let's go it's
14:09
all the way down and up and squeeze at
14:12
the top
14:13
down squeeze at the top
14:26
oh here we go triceps done it
14:34
or agate there I'll be begging a crumpet
14:36
later I'll tell you that free so I'll
14:41
move on to Pike press next for shoulders
14:44
now this thing's I'm doing here guys for
14:52
people at home which are literally
14:55
nothing so if you don't have a coffee
14:58
table you can still do this workout from
15:01
hell now there are a few variants that
15:04
you can throw into this if you wanted to
15:06
if you've got no we like dumbbells at
15:10
home or you've got big jugs of water for
15:14
shoulders you could do that raises okay
15:17
obviously the dumbbells in your hands
15:18
you could hold bottles of water big jugs
15:20
of water
15:21
my son's five I'm sure if I want them to
15:25
if you grab onto my arms and I can lift
15:28
out to this side like this there's lots
15:31
of different things that you can be
15:32
doing with different things around the
15:34
house that might be heavy you might have
15:36
an ornament or something which weighs
15:38
ten ten kilograms who knows you could
15:41
you could put the out suicide you can do
15:44
front raises you could even do rear
15:46
delts to some degree so you've got big
15:48
jugs of water anything you could do rear
15:51
delts on the side of your mattress or a
15:54
coffee table there's a lot of things
15:56
that you can do at home which what will
16:01
help maintain what you've already got so
16:03
you don't lose it what I'm doing here is
16:06
the basics if you have nothing this is
16:10
something that you can at least do at
16:12
home it's a maintain what you've got
16:14
guys so remember this is this is
16:17
literally the basis but there are things
16:18
you can do I hope you could even if you
16:21
really wanted to lie on the floor and I
16:23
could put my son I'm like this do some
16:26
Close Grip triceps I could do chest
16:28
press
16:28
there are lots of things but again this
16:31
is basic right let's get into Pike press
16:33
wide enough rest now so legs up
16:37
okay let's go
16:58
and that's Pike press and that's round
17:01
three done we're gonna do two more
17:04
rounds now
17:05
there's another really good time to get
17:08
some watering now in here guys I've just
17:16
got two scoops of the my protein BC ace
17:19
I have that in every single one of my
17:22
drinks while I'm training and just
17:25
throughout my day one because it makes
17:27
my drink taste ridiculously nice and to
17:30
the steady stream of BCAAs going to your
17:32
body all day every day is gonna help
17:34
with repair so I always keep that going
17:42
enjoying this time guys as well we want
17:45
to keep our immune system as healthy as
17:46
possible
17:47
so there are lots of things we can add
17:49
in bitumen C vitamin D all those things
17:53
help the immune system and during this
17:55
time working out is a really good way to
17:58
keep the mind healthy the body healthy
18:01
everything healthy and that's what we've
18:03
really got to try and do throughout this
18:05
time is try and stay as healthy and as
18:09
positive as we can because like I said
18:12
at the start we're all in this together
18:14
so let's do it okay so enough waffling
18:16
let's get into the second to last round
18:20
so we're gonna do press ups straight
18:23
away
18:25
[Music]
18:39
ah yeah
18:43
just once that done let's give ourselves
18:45
three seconds and then we'll get into
18:48
the next set of tricep dips
18:51
I'll be honest I have been struggling at
18:55
home to say to myself right I'm gonna
18:57
work out
18:58
I see my house as a relaxation zone I do
19:03
my workout outside of that zone so for
19:07
me to now do that workout in that
19:08
relaxation zone is taking myself out of
19:11
my comfort zone but in this time we've
19:15
just got to ignore that and we've got to
19:17
try and do what we can at the house
19:19
having a week off is fine
19:21
and anything after that guys I really
19:23
would say try and do something just like
19:25
this is the bare minimum that we can do
19:27
so let's get stress ups let's go
19:38
ah
19:45
well there ya best triceps now moving on
19:51
to pipe breath probably my least
19:53
favorite one out of this time I'll be
19:55
honest I'll be honest three seconds and
20:00
then we'll get into
20:12
okay let's go
20:19
now as well the further you take your
20:23
feet the more you gonna hit your chest
20:25
the further you bring your feet up the
20:27
more you're gonna hit your shoulders
20:28
again oh that last one was so right
20:42
we've got one more one more round left
20:45
so that's something to rest and then
20:48
we're finito
20:50
so we've done five rounds has taken just
20:52
under half an hour which i think is
20:57
plenty of time but it's a good amount of
21:00
time if you are for some reason stuck
21:03
for time being isolated in your house
21:05
which I don't think the Alba again half
21:08
an hour is plenty of time to work how I
21:09
really feel
21:10
I really do actually really feel as if
21:13
I've hit my muscles quite hard I've got
21:16
a pump on I'm sorry you're tired so I'll
21:21
be honest I do feel I do feel good do I
21:23
feel the same way as I would do at the
21:27
gym I'll be honest probably not but do I
21:31
still feel good yes I really do actually
21:33
I feel good and I didn't think I would
21:35
doing workouts like this so let's just
21:37
see how long we can keep this up for and
21:41
do the longest period of time so last
21:43
round guys last one so let's push this
21:46
last step okay let's really push it so
21:49
we've got press ups tricep dips and the
21:54
pipe press
21:55
last set let's make it a good one let's
21:58
really push for this last sir okay see
22:02
up let's go
22:17
yeah
22:22
oh yeah oh how awful what's up
22:28
I there are other exercises you can do
22:31
as well they're obviously of exercise
22:35
you can do you can do plank sit-ups
22:37
things that bar I think they're what we
22:40
all know what they are we can easily do
22:42
them you can throw these if you want to
22:44
in between these sets I just wanted to
22:47
show you something we could do for the
22:50
main part of your body her arms our
22:52
chests and things like that okay but if
22:55
you wanted to you can throw some sit-ups
22:58
in between you can throw a punch in
23:00
between you can put some leg raises in
23:02
between a lot of different variables
23:04
like I said I just really want it to hit
23:06
my my arms chest and shoulders today
23:19
[Music]
23:24
oh yeah right
23:31
last Pike press we'll give ourselves 30
23:33
seconds and then we're done we're done
23:37
now my recommendation after this give
23:42
yourself 10 minutes let you your blood
23:44
will let yourself relax let your blood
23:46
get back to its normal places and then
23:49
cook up a nice bit of food get a protein
23:52
shake down you whatever you fancy okay
23:55
that's good it's a lost pipe press
24:03
[Music]
24:06
yeah
24:10
Oh Oh laughs always hot
24:14
Oh
24:17
Oh sir there's five rounds
24:20
that's chest shoulders and triceps home
24:26
workout one thing I didn't say at the
24:28
start of this guys which I want to say
24:30
now it's just safety first
24:33
while them doing some of these exercises
24:35
I've got a coffee table here I weigh
24:38
just above 16 stone okay
24:42
and the weight is about 100 kilograms
24:44
220 pounds this coffee table can take my
24:48
way be careful at home if you're using
24:51
your parents things if using your things
24:53
they might break doing the Pike press
24:55
the press ups just be careful you don't
24:58
slam your face into the floor only if I
25:00
just just be careful but other than that
25:03
guys that has been a chest shoulders and
25:07
triceps home workout I can feel it I
25:11
hope you guys have felt it too my name's
25:14
Tom Johnson thank you very much for
25:16
watching and I'll see you again next
25:17
time
25:33
you
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