Bodyweight exercises are an excellent way to build upper-body strength. Upper body bodyweight exercises use your body as resistance to target muscles in your arms, chest, shoulders, and back. The beauty of these exercises lies in their simplicity: you don’t need expensive equipment or a gym membership to perform them. You can get stronger anywhere at home, in the park, or on vacation.
In this article, we’ll explore 10 of the best upper body bodyweight exercises to help you build strength, endurance, and muscle tone. Whether you’re a beginner or an advanced fitness enthusiast, these exercises are effective and versatile. Let’s dive in!
1. Push-Ups: The Classic Upper Body Bodyweight Exercise
Push-ups are the most well-known upper body bodyweight exercise. They engage the chest, shoulders, triceps, and core, making them essential to any upper body bodyweight exercise routine. The great thing about push-ups is that they can be easily modified to suit any fitness level. Beginners can start with knee push-ups, while advanced athletes can try one-arm or diamond push-ups for added difficulty.
2. Tricep Dips: Sculpt Your Arms and Shoulders
Tricep dips target the triceps, shoulders, and chest. You can perform this exercise using a bench, chair, or any elevated surface. By lowering and raising your body while keeping your arms close to your body, you’ll focus on the triceps and create definition in the arms. Add a leg raise or hold the dip at the bottom for a few seconds to increase the challenge.
3. Plank to Push-Up: Engage the Core and Upper Body
The plank to push-up is a dynamic movement that builds strength in the core and upper body bodyweight exercises. Starting in a forearm plank, you push up into a full push-up position, one hand at a time. This exercise helps strengthen the shoulders, chest, triceps, and core, making it an excellent full-body exercise that improves stability and endurance.
4. Pike Push-Ups: Target the Shoulders
- Pike push-ups are a wonderful variation of traditional push-ups, focusing more on the shoulders and upper chest. Start in a downward dog position with your hips raised and your body forming an inverted V shape.
- From there, bend your elbows, lower your head toward the ground, and push back up. These upper body bodyweight Exercises increase shoulder strength and help with shoulder mobility.
5. Incline Push-Ups: A Beginner-Friendly Option
For those new to push-ups, incline push-ups are an excellent starting point. By placing your hands on an elevated surface like a bench or a sturdy chair, you reduce the intensity of the push-up, making it easier to perform. You can lower the incline as you progress to increase the challenge and build strength.
6. Diamond Push-Ups: A Tricep-Focused Push-Up Variation
- Diamond push-ups are a variation of the standard push-up that emphasizes the triceps and the inner chest.
- To perform this exercise, bring your hands closer together so your thumbs and index fingers form a diamond shape underneath your chest. These upper body bodyweight exercises are excellent for targeting the triceps and helping to build upper arm strength and definition.
7. Handstand Push-Ups: Build Incredible Shoulder Strength
Handstand push-ups are an advanced bodyweight exercise that works the shoulders, upper chest, and triceps. By performing this movement against a wall for support, you’ll develop strong shoulders while improving your overall balance and body control. As you become more advanced, you can gradually work on performing handstand push-ups without the wall for added difficulty.
8. Archer Push-Ups: Unilateral Upper Body Strength
Archer push-ups are a challenging variation of the standard push-up that focuses on building unilateral strength. While performing the push-up, extend one arm out to the side, supporting most of your upper body bodyweight exercises with the other arm. This exercise helps strengthen the chest, shoulders, and triceps while increasing coordination and balance.
9. Superman Push-Ups: Add an Explosive Element to Your Workout
Superman push-ups are an explosive variation of the push-up that targets the chest, shoulders, and core. You push up explosively from a regular push-up position, lifting one or both hands off the ground at the movement’s top. This exercise builds power, improves upper body strength, and engages the core for stability.
10. Plank Shoulder Taps: Strengthen the Shoulders and Core
- Plank shoulder taps are a simple yet effective exercise for strengthening the shoulders, arms, and core.
- Start in a high plank position and alternate tapping each shoulder with the opposite hand while keeping your body as stable as possible. This exercise strengthens upper body bodyweight exercises and challenges the core, improving overall stability.
FAQs
1. How often should I do upper body bodyweight exercises?
For optimal results, aim to perform upper body bodyweight exercises 2-3 times per week. Give your muscles time to recover between sessions to avoid overtraining.
2. Can upper body bodyweight exercises help with building muscle?
Yes, upper body bodyweight exercises are effective for building muscle, especially with proper form and progressive overload. To build muscle, focus on increasing the difficulty of the exercises over time.
3. Can I do these exercises without equipment?
All the exercises listed in this article can be performed without equipment. They rely on bodyweight resistance, so they are perfect for home workouts or when you don’t have access to a gym.
4. Are these exercises suitable for beginners?
Absolutely! Many of these exercises can be modified to suit beginners. Start with easier variations, such as knee or incline push-ups, and gradually progress to more challenging versions as your strength improves.
5. How can I increase the intensity of upper body bodyweight exercises?
To increase the intensity of your upper body bodyweight exercises, try adding variations, performing more repetitions, or incorporating advanced movements like handstand or archer push-ups. You can also slow down the movement to focus on time under tension.
Conclusion
Upper body bodyweight exercises are a convenient and effective way to build strength, endurance, and muscle tone without needing equipment. Whether you’re just getting started or looking for more advanced challenges, these 10 exercises will help you target your chest, shoulders, arms, and back, improving your overall upper body bodyweight exercises for improving strength.
By incorporating these exercises into your routine and progressively increasing the intensity, you’ll see noticeable improvements in your strength and muscle definition. Stay consistent, challenge yourself, and enjoy the benefits of a stronger upper body.
