These bodyweight exercises will help you tone and strengthen all the muscles in your upper body. You can easily do them from home (or pretty much anywhere else). You don’t need weights or any other expensive exercise equipment.
Some of these exercises do require some simple items that should be readily available almost anywhere, like a table, a chair a towel or a door.
- 1 Pushing exercises for triceps, chest and shoulders
- 2 Pushing Exercises for your upper back
- 3 Pulling exercises for biceps, upper back and lats
Pushing exercises for triceps, chest and shoulders
Pushing exercises, where you are pushing yourself up or pushing against any type of object are a good way of strengthening your triceps, shoulders and chest.
Push-ups are probably the most well known bodyweight exercise. They are great for strengthening your chest, shoulders and triceps as well as developing core strength. It’s also a great calorie burning exercise. This is because there are so many muscles involved in doing a push-up. There are lots of variations of this exercise, but you can’t go wrong with the standard push-up.
The video below shows you how to do the push-up correctly. If the standard push-up is too hard for you right now, it also teaches you a beginner technique to help you build the strength needed for the standard push-up.
Dive Bomber Push-Up
Not only will the Dive Bomber Push-Up blast your chest, triceps, shoulders and core, but it’s also a great exercise to increase your spine flexibility.
Pushing Exercises for your upper back
Supine Push Up
Supine Push Ups are a great, equipment free way to tone your upper back (in particular the rhomboids). Even though the range of motion is very limited, the exercise is very effective.
Pulling exercises for biceps, upper back and lats
Pushing exercises like push ups are a great way to tone and strengthen your chest and triceps. However, they don’t do much for your biceps and lats. That’s where pull exercises come in.
Let Me Ins
Let Me Ins are a great overall exercise for your biceps and upper back. All you need is a door and (optional) a towel.
To make the exercise easier you can place your feet closer to the edge of the door. To make it harder you can place your feet further forward (towards the hinges).
If gripping the doorhandle is uncomfortable, you can hook a towel around the doorknobs. This is also a good way to improve grip strength.
Pull-ups are one of the best exercises you can do to strengthen your biceps and upper back. This exercise is a lot tougher than the ‘Let Me In’ exercise.
You need a sturdy door for this exercise. Open the door half way and make sure it stays open by wedging it with something. Place a towel over the top edge of the door for a more comfortable grip.
Incline/Inverted Rows using a table or bedsheet
Incline rows are another good exercise for your biceps and back. They also help strenghten the muscles around your core.
The video below shows how you can do Inverted bodyweight rows using a sturdy table or a door and a bedsheet.
Bodyweight exercises are one of the most effective and convenient ways to strengthen and tone your body and get rid of unwanted fat. You can do them from almost anywhere and there’s no need for any expensive equipment.