Bodyweight workouts are an excellent way to build strength, improve flexibility, and enhance overall fitness without the need for any gym equipment. Focusing on upper body exercises not only tones your arms and shoulders but also engages your core and back muscles. Below, I’ve put together three diverse examples of upper body bodyweight workout plans that cater to different fitness levels and preferences.
This workout is perfect for those just starting their fitness journey or anyone looking to ease into upper body training. It incorporates fundamental movements to build a solid foundation.
To get started, find a comfortable space where you can move freely. Begin with a 5-minute warm-up, such as arm circles and light stretching to prepare your muscles.
Incline Push-Ups - 3 sets of 8-10 reps
Find a sturdy surface like a bench or a wall. Place your hands on the surface, walk your feet back, and lower your chest toward it. Push back up to the starting position.
Knee Plank Shoulder Taps - 3 sets of 10 reps (5 each side)
Start in a plank position on your knees. While maintaining a straight body, lift one hand to tap the opposite shoulder. Alternate sides.
Tricep Dips - 3 sets of 8-10 reps
Sit on the edge of a sturdy chair or bench. Place your hands next to your thighs, slide your butt off the edge, and lower your body down and back up using your arms.
This circuit is designed for individuals who have some experience with bodyweight exercises. It combines strength and endurance to challenge your upper body.
Begin with a 5-10 minute warm-up, including jumping jacks and dynamic stretches to activate your muscles.
Standard Push-Ups - 4 sets of 10-12 reps
Lie face down, place your hands shoulder-width apart, and push your body up while keeping your core tight. Lower your body until your chest nearly touches the ground.
Pike Push-Ups - 3 sets of 8-10 reps
Start in a downward dog position. Lower your head toward the ground by bending your elbows, then push back up.
Plank to Side Plank - 3 sets of 6 reps (3 each side)
From a plank position, rotate your body to one side, lifting one arm toward the ceiling to enter a side plank. Return to plank and switch sides.
Reverse Snow Angels - 3 sets of 10-12 reps
Lie face down with arms at your sides. Raise your arms and legs slightly off the ground while moving your arms in an arc above your head. Return to the start position.
This workout is designed for those who are comfortable with bodyweight exercises and are looking for a challenge to build strength and muscle definition.
Warm up for at least 10 minutes with dynamic movements like arm swings and torso twists to prevent injury.
Archer Push-Ups - 4 sets of 6-8 reps (3-4 each side)
Assume a wide push-up position. As you lower your body, shift your weight to one side, extending your opposite arm out to the side. Alternate sides.
Dive Bomber Push-Ups - 4 sets of 6-8 reps
Start in a downward dog position, then swoop down as if diving under a fence, and push back up to an upward-facing position. Reverse the motion to return to the start.
Commando Planks - 3 sets of 10 reps (5 each side)
Start in a plank position on your forearms. Push up onto your hands one at a time, then lower back down, alternating sides.
Clapping Push-Ups - 3 sets of 5-8 reps
Perform a standard push-up but push off the ground with enough force to clap your hands before landing back down in the starting position.
By integrating these examples of upper body bodyweight workout plans into your routine, you’ll engage your muscles effectively while building strength and endurance. Remember to listen to your body, and always consult with a healthcare professional before starting a new workout regimen. Happy exercising!