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 12 Best Upper Body Bodyweight Exercises

When it comes to building strength and muscle, you don't need a gym full of equipment. Your own body weight can be the perfect tool for sculpting and strengthening your upper body. Whether you're a fitness novice or a seasoned athlete, upper body bodyweight exercises offer a versatile and effective way to achieve your fitness goals. In this article, we'll explore the 12 best upper body bodyweight exercises that can be done anywhere, anytime.

Push-Ups

Standard Push-Ups

Push-ups are the quintessential upper body exercise. They target the chest, shoulders, triceps, and core. To perform a standard push-up, place your hands slightly wider than shoulder-width apart, keep your body in a straight line from head to heels, and lower yourself until your chest almost touches the ground. Push back up to the starting position.

Variations of Push-Ups

To keep things interesting and target different muscle groups, try variations like:

Diamond Push-Ups: Hands close together under your chest to target triceps.

Wide Push-Ups: Hands placed wider than shoulder-width to focus on the chest.

Decline Push-Ups: Feet elevated on a bench or step to increase difficulty.

Pull-Ups

Basic Pull-Ups

Pull-ups are fantastic for building upper body strength, especially in the back and biceps. Grasp a pull-up bar with palms facing away from you (overhand grip) and pull your body up until your chin is above the bar. Lower yourself back down with control.

Assisted Pull-Ups

If you're new to pull-ups, start with assisted pull-ups using a resistance band or an assisted pull-up machine. This helps build strength until you can perform them unassisted.

Dips

Tricep Dips

Tricep dips focus on the triceps and can be done using parallel bars or a sturdy chair. Lower your body until your elbows are at a 90-degree angle, then push back up.

Chest Dips

Chest dips are similar but involve leaning forward slightly to target the chest muscles more. Ensure your shoulders are engaged and controlled throughout the movement.

Planks

Forearm Plank

Planks are excellent for core stability and shoulder strength. Hold a plank position on your forearms, keeping your body in a straight line from head to heels.

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Side Plank

For added oblique work, try side planks. Balance on one forearm with your body in a straight line, and hold the position.

Pike Push-Ups

How to Perform Pike Push-Ups

Pike push-ups are great for targeting the shoulders. Start in a downward dog position and lower your head towards the ground by bending your elbows, then push back up.

Benefits of Pike Push-Ups

These push-ups enhance shoulder strength and stability, mimicking the overhead pressing movement without weights.

Inverted Rows

How to Set Up for Inverted Rows

Inverted rows can be performed using a bar set at waist height. Lie underneath, grab the bar with an overhand grip, and pull your chest towards the bar, keeping your body straight.

Targeted Muscles

This exercise targets the upper back, biceps, and core, offering a balanced upper body workout.

Handstand Push-Ups

Getting Started with Handstand Push-Ups

Handstand push-ups are advanced and require practice. Start by kicking up against a wall for support, then lower your head towards the ground and push back up.

Progressions and Variations

Begin with wall-assisted handstand holds, progressing to partial handstand push-ups as your strength improves.

Bear Crawls

Proper Form for Bear Crawls

Bear crawls engage the entire upper body and core. Start on all fours, lift your knees slightly off the ground, and crawl forward, keeping your back flat.

Benefits of Bear Crawls

This movement improves coordination, strength, and endurance.

Mountain Climbers

Technique for Mountain Climbers

Mountain climbers are a dynamic exercise targeting the shoulders, chest, and core. Start in a plank position and alternate driving your knees towards your chest as quickly as possible.

Variations for Increased Intensity

To increase intensity, try cross-body mountain climbers, bringing your knee towards the opposite elbow.

Shoulder Taps

How to Perform Shoulder Taps

From a plank position, lift one hand and tap the opposite shoulder, alternating sides. This challenges stability and engages the core and shoulders.

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Benefits for Stability and Strength

Shoulder taps enhance balance, coordination, and upper body strength.

Tricep Extensions

Performing Tricep Extensions Without Weights

Tricep extensions can be done by leaning against a wall, keeping your elbows close to your head, and pushing your body away using your triceps.

Variations and Modifications

Modify the angle or use a sturdy object for support to vary the difficulty.

Superman Exercise

Steps to Perform the Superman Exercise

Lie face down with arms extended. Lift your arms, chest, and legs off the ground simultaneously, holding for a few seconds before lowering.

Benefits for Upper Body and Core

This exercise strengthens the lower back, shoulders, and glutes, promoting overall upper body stability.

Burpees

How to Do a Proper Burpee

Burpees are a full-body exercise that includes a push-up, squat, and jump. Start standing, drop into a squat, kick your feet back into a push-up, return to squat, and jump up.

Benefits of Burpees

Burpees boost cardiovascular fitness, strength, and endurance.

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