If you’re bored of basic push-ups and looking for something fresh to challenge your arms, shoulders, and back, fitness coach Namrata Purohit has the answer. Known for her powerful Pilates moves and no-nonsense routines, Namrata brings a unique mix of intensity and control into every workout. And when it comes to upper body sculpting, her routines seriously deliver.
You don’t need fancy gym equipment or hours of free time. Her style is all about bodyweight resistance, core control, and smart movement. If you’ve got a mat, a bit of space, and about 20 minutes, you can try some of her favorite upper body moves right at home.
Here’s a breakdown of some of the best upper body burners inspired by Namrata Purohit’s sessions. These exercises aren’t just for toning—they’ll build strength, boost stability, and leave you feeling strong from the inside out.
Warm-Up First, Always
Before diving in, make sure you warm up. A good 5–7 minutes of dynamic stretches or light cardio will prep your muscles and reduce injury risk. Try:
- Arm circles
- Shoulder rolls
- Inchworms
- Cat-cow stretches
Now that you’re warm, let’s get into the real work.
1. Modified Plank to Push-Up
This one is a staple in Namrata’s programs. It hits your chest, triceps, and shoulders hard, all while working your core.
How to do it:
- Start in a modified plank (knees down, shoulders over wrists).
- Lower your chest halfway to the ground in a slow push-up.
- Press back up, keeping elbows tucked close to your body.
- Repeat for 12–15 reps.
Why it works: It builds upper body strength gradually and safely, especially if you’re still working up to full push-ups. Plus, it improves core stability since your hips and abs need to stay engaged throughout.
2. Arm Circles with Control
Looks easy. Isn’t. This is one of those deceptively simple Pilates-inspired moves Namrata swears by.
How to do it:
- Stand tall or sit in a kneeling position.
- Extend your arms straight out to the sides.
- Make small, controlled circles forward for 30 seconds, then reverse for another 30 seconds.
Want to spice it up? Hold light dumbbells or even water bottles.
Why it works: It burns out your delts, strengthens shoulder mobility, and builds endurance in a small but mighty way.
3. Tricep Dips (Floor Version)
You don’t need a bench. Namrata often shows how floor dips can be just as effective.
How to do it:
- Sit on the floor, knees bent, hands behind your hips, fingers facing forward.
- Lift your hips a few inches off the ground.
- Bend your elbows to lower your body, then press back up.
- Focus on using your triceps—not just bouncing up and down.
Do 3 sets of 10–12 reps.
Why it works: It targets the back of your arms, strengthens your wrists and shoulders, and improves upper-body control.
4. Plank Arm Taps
This one is a beast. It looks simple but forces your whole upper body to stabilize while your arms move.
How to do it:
- Start in a full plank position.
- Tap your left hand to your right shoulder, then switch.
- Keep your hips steady and core tight.
Go for 30 seconds without letting your hips sway too much.
Why it works: It builds shoulder strength and improves balance. It’s also a great full-body coordination drill.
5. Superman Lifts
Yes, this one focuses more on your back, but the upper body isn’t just about the front. A strong back supports posture and helps avoid injury.
How to do it:
- Lie flat on your stomach.
- Extend arms forward and lift your chest, arms, and legs off the ground.
- Hold for 2–3 seconds, then lower down slowly.
Repeat for 10–15 reps.
Why it works: It targets your upper and lower back, improves posture, and balances out push-heavy training.
6. Resistance Band Rows (Optional Equipment)
Namrata’s home workouts sometimes include resistance bands for added tension.
How to do it:
- Sit with your legs extended and loop the band around your feet.
- Hold each end and pull the band toward your torso, squeezing your shoulder blades together.
- Control the release.
Do 3 sets of 12–15 reps.
Why it works: It hits your back and biceps while promoting good posture and shoulder stability.
Keep the Form Tight
Namrata always stresses form over reps. It’s better to do 5 perfect push-ups than 15 sloppy ones. When you move mindfully, your body learns to engage the right muscles and avoid injury.
Things to remember during each move:
- Keep your core tight.
- Don’t rush the movement.
- Breathe steadily.
- Avoid shrugging your shoulders.
Cool Down and Stretch
Never skip your cooldown. Stretching helps reduce soreness and improves recovery. Try these simple moves after your session:
- Child’s pose
- Thread-the-needle
- Shoulder stretch across the body
- Tricep overhead stretch
Final Word
Namrata Purohit’s upper body routines are tough but doable. They combine strength, control, and mobility—and you’ll feel every muscle wake up. If your current workout feels stale or you’re looking to build lean upper body strength, these moves are your answer.
Just show up, move with intention, and stick with it. Your arms, shoulders, and upper back will feel the burn—and love you for it.
