How to Build Upper Body Muscle 15 Minutes Per Day

Sculpting the perfect upper body is difficult. The exercising takes time. Gym fees are a burden many budgets can't swing. And fancy home weight machines take up space and cost a fortune. So, stop wasting time and money and just drop to the floor for some push-ups.This push-up routine employs three types of push-ups that work different parts of your arms, providing a more thorough work out that builds your biceps, pectorals, shoulders and triceps.

Instructions

Difficulty: Easy

Things You’ll Need:

• 15 minutes
• Space on the floor to lie down

Build Upper Boddy Muscle in 15 Minutes Per Day

1. Make time. If you're looking to build muscle in 15 minutes, then chances are, you struggle with finding time to work out. The first step is making time. Try doing this just before jumping into the shower or right after rolling out of bed.
2. Do traditional push-ups -- hands separated shoulder width, pushing all the way up, straightening your arms and then lowering all the way down, nose touching the floor. Don't put your chest on the floor. Don't rush through this, bouncing up and down. Your arms and shoulders will work harder if you move slower. Do as many as you can, without over-exerting yourself. Pick a round number. Start with 15 or 20. Then stop, stand and stretch your arms, rotating 360 degrees, reaching for the sky and touching your toes.
3. Do another round of push-ups, but this time bring your hands in closer, only 3 to 5 inches apart. The back of your hands should touch your chest, right around your nipples when you lower to the ground. Keep your elbows tucked by your side. Make sure your hands are straight, with your fingers pointing forward away from your body. Do the same number of push-ups as the first set. If you can't make it through the second set easily, stand up for a second, shake and stretch your arms, then go back.
4. After stretching your arms again, return to the push-up position, this time with your arms spread 3 to 5 inches away from your shoulders. There should be a foot-and-a-half to two feet between your hands. Turn your hands inward about 45 degrees, with your thumbs extended. Do the same number of push-ups.
5. Continue doing this every day, adding a few push-ups as the routine becomes easier and in less than two weeks you'll notice a dramatic difference.

Tips & Warnings

• Consider yoga techniques when exercising, breathe with your movement, hold poses and align your body. Synchronizing movement and breathing helps focus your body. Don't rush through the exercise. This exercise is designed to build muscle not endurance.
• As with any exercises, don't over do it. If you are in pain, STOP.