Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • What is Plyometric Training: Definition and Exercises
    • In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula
    • 8 practical ways to enrich your meals with protein
    • The Benefits of Incorporating Boxing Into Your Workout Routine
    • Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities
    • Barbell vs. Dumbbell Shoulder Press For Shoulder Development
    • Comparison of squats and leg presses – which exercise to choose and why?
    • Barbell Seal Rows: Build a Thicker Back Faster
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Training»Home weight training programs»How To Build Muscle At Your Desk
    Home weight training programs

    How To Build Muscle At Your Desk

    No Comments5 Mins Read
    build muscle at your desk
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Throughout the pandemic, more people have been choosing to exercise at home. And recently, certain market trends and projections in Europe have seemed to indicate that the change, to some extent, is permanent. Specifically, this past February a report indicated that the European e-commerce fitness product market is expected to grow from USD 256.1 million in 2019 to roughly USD 447.9 million by 2027.

    This is due in large part to the isolation and physical distancing imposed in the earlier days of the pandemic. Gyms and other public workout spaces were closed, and people figured out ways to exercise at home as well (in some cases, no doubt, by looking through some of our own home exercise programs!). It is also likely part of a natural progression, however; with virtual exercise classes and ever-improving home equipment available, a transition toward more home workouts makes some sense even without consideration of the pandemic.

    Beyond this general trend toward at-home exercise, however, we also know that more people are working at home. According to survey data at WeForum, some 12.3% of Europeans had switched to at-home work as of the spring of 2021. That was up from about 5% before COVID-19.

    Now, ideally, people working from home are finding time to fit in their exercise as well. But we understand that an at-home job can still mean a lot of hours and that it can be difficult to leave your desk over the course of the day. And this leads us to a simple question: Can you still work to burn calories and build muscle while at your work desk?

    The answer is yes, and to help get you started we have a few simple exercise suggestions.

    Glute Squeezes

    This one is as simple as it sounds. Believe it or not, simply contracting your glutes repeatedly as you sit can build strength. In fact, a study on gluteal squeezes found that this exercise is every bit as effective as bilateral bridges (despite how easy squeezes are to do!). Working in just 15 minutes of squeezes each day can result in stronger gluteal muscle, as well as improved hip extension strength (both of which can also help to protect your back from strain).

    Leg Lift

    The leg lift is a suggestion we found in a Gala Bingo article on toning up, which was aimed specifically at people who sit at their desks for lengthy gaming sessions. Whether you’re sitting for repeated online bingo games or just doing your job from home though, the occasional set of leg lifts makes for an easy way to build muscle. As the aforementioned article explains, the exercise is simple: Stay seated with your back straight, lift one or both legs until they’re parallel to the floor, then lower and repeat. If you’re up to it, you might also consider adding a small ankle weight for added resistance and greater results.

    Isometric Holds

    Isometric holds can actually account for a number of different exercises, working different muscle groups. This idea comes from a Healthline piece on static strength training, essentially pointing to exercises people can do without space or tools. In general, an isometric exercise is simply one in which you hold a position with your muscles contracted –– but you do not move. One example at your desk would be to hold the bottom of your chair, keep your back straight, and raise your shoulders, holding them with resistance. Another would be to place your hands palm-up under your desk, and raise them against the resistance as if you’re doing a curl. Exercises like these will build muscle over time, almost like an isometric lifting routine.

    Curls

    The beauty of the exercises above is that they don’t require equipment. At the same time, however, it’s easy enough to invest in a few dumbbells to keep on the floor beside your desk. With such weights on hand, you can pause your work for brief intervals to do straightforward bicep curls. Keep your back straight, hold the weight tightly, and lift with the elbow bending. Lower slowly, repeat, and figure out how many reps to start your sets with.

    Shoulder Presses

    If you do invest in dumbbells, you can also go a step further than those isometric poses tugging at the bottom of your chair. Instead, you can sit up straight, hold the weights out to the sides (elbows out, parallel to the ground), and lift them up, slowly, until your arms are nearly straight. From there you can lower them slowly, and repeat to your point of resistance. This too will help you to build arm and shoulder muscle while at your desk.

    Again, the ideal situation when working from home is to be able to find time for full, at-home exercise routines. For those times when you can’t step away though –– or if you just want to keep your blood pumping throughout the day –– desk workout options like these make for excellent solutions.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    The 4-Days-Per-Week Split Workout Routine For Building Mass

    Portable Fitness Equipment Review: GoFitness Push Down Machine

    The 3-Days-Per-Week Split Workout Routine For Building Mass

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 101
    • Instagram
    RECENT POSTS
    January 31, 2023

    What is Plyometric Training: Definition and Exercises

    9.0
    January 28, 2023

    In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula

    January 22, 2023

    8 practical ways to enrich your meals with protein

    January 17, 2023

    The Benefits of Incorporating Boxing Into Your Workout Routine

    January 15, 2023

    Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?