UPPER BODY BODYWEIGHT WORKOUT: BUILD STRENGTH WITHOUT WEIGHTS

Upper Body Bodyweight Workout: Build Strength Without Weights

Upper Body Bodyweight Workout: Build Strength Without Weights

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Looking to build a strong upper body without using weights? Bodyweight workouts are an excellent way to improve strength, endurance, and mobility using just your body. This guide will provide you with an effective upper body bodyweight workout that targets your chest, shoulders, back, and arms.



Benefits of Upper Body Bodyweight Workouts



  • No Equipment Needed: You can do these exercises anywhere, anytime.

  • Improves Functional Strength: Develops strength useful for daily activities.

  • Reduces Injury Risk: Lower impact on joints compared to weightlifting.

  • Enhances Core Stability: Engages core muscles while working upper body.


Upper Body Bodyweight Workout Routine


Perform 3-4 rounds of the following exercises, with 30-60 seconds of rest between sets:

1. Push-Ups (3 Sets of 10-20 Reps)


Targets: Chest, shoulders, triceps, core

  • Keep your body in a straight line.

  • Lower your chest to the floor and push back up.

  • Modify by performing on knees or incline.


2. Pike Push-Ups (3 Sets of 8-12 Reps)


Targets: Shoulders, triceps, upper chest

  • Position your body in an inverted V-shape.

  • Lower your head toward the ground and push back up.


3. Dips (Using a Chair or Parallel Bars) (3 Sets of 8-15 Reps)


Targets: Triceps, shoulders, chest

  • Keep elbows close to the body as you lower down.

  • Push back up until arms are extended.


4. Superman Hold (3 Sets of 20-30 Seconds)


Targets: Lower back, shoulders

  • Lie face down with arms extended forward.

  • Lift your chest and legs off the ground and hold.


5. Wall Walks (3 Sets of 5-10 Reps)


Targets: Shoulders, upper back, core

  • Start in a plank position with feet against the wall.

  • Walk your feet up while bringing your hands closer to the wall.

  • Lower yourself back to the starting position.


6. Plank-to-Push-Up (3 Sets of 10-15 Reps)


Targets: Chest, shoulders, triceps, core

  • Start in a forearm plank position.

  • Push up to a high plank and return to a forearm plank.


Cool-Down and Stretching


After finishing your workout, cool down with:

  • Shoulder stretches

  • Chest opener stretch

  • Triceps stretch


Final Tips



  • Maintain proper form to prevent injury.

  • Increase reps or sets as you progress.

  • Pair with a balanced diet for better muscle development.


By consistently performing this upper body bodyweight workout, you’ll build strength, endurance, and a well-defined physique—all without stepping foot in a gym!

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