Best Upper Body Exercises Without Weights Strengthen Your Arms Chest And Shoulders

If you don't have access to weights or a gym, there are still plenty of ways to strengthen your upper body. These exercises can be done anywhere, and they don't require any equipment. In this article, we will discuss the best upper body exercises without weights.

Table of Contents

• Push-Ups
• Plank
• Dips
• Mountain Climbers
• Diamond Push-Ups
• Superman
• Tricep Dips
• Pike Push-Ups
• Chin-Ups
• Inverted Rows

Push-Ups

Push-ups are a classic exercise that targets your chest, shoulders, and triceps. Start in a plank position, with your hands shoulder-width apart and your body in a straight line. Lower your body until your chest almost touches the ground, then push back up. Repeat for several reps.

How to:

1. Get into a plank position with your hands shoulder-width apart.
2. Lower your body until your chest almost touches the ground.
3. Push back up to the starting position.
4. Repeat for several reps.

Tips:

• Keep your elbows close to your body.
• Maintain a straight line from your head to your heels.
• Breathe in as you lower your body, and breathe out as you push up.

Pros:

• Targets multiple muscle groups.
• No equipment required.
• Can be done anywhere.

Cons:

• Can be difficult for beginners.
• May cause wrist or shoulder pain if done incorrectly.

Plank

The plank is a great exercise for strengthening your core, but it also targets your arms and shoulders. Start in a push-up position, then lower yourself onto your forearms. Hold this position for several seconds, keeping your body in a straight line.

How to:

1. Get into a push-up position.
2. Lower yourself onto your forearms.
3. Hold this position for several seconds.

Tips:

• Keep your core engaged.
• Maintain a straight line from your head to your heels.
• Breathe deeply and evenly.

Pros:

• Targets multiple muscle groups.
• No equipment required.
• Can be done anywhere.

Cons:

• May not be challenging enough for some people.
• May cause wrist or shoulder pain if done incorrectly.

Dips

Dips are a great exercise for targeting your triceps and chest. Find a sturdy surface, like parallel bars or the edge of a bench. Place your hands on the surface and lower your body until your arms are at a 90-degree angle, then push back up.

How to:

1. Find a sturdy surface, like parallel bars or the edge of a bench.
2. Place your hands on the surface.
3. Lower your body until your arms are at a 90-degree angle.
4. Push back up to the starting position.

Tips:

• Keep your elbows close to your body.
• Maintain a straight line from your head to your heels.
• Breathe in as you lower your body, and breathe out as you push up.

Pros:

• Targets multiple muscle groups.
• No equipment required.
• Can be done anywhere.

Cons:

• May not be challenging enough for some people.
• May cause wrist or shoulder pain if done incorrectly.

Mountain Climbers

Mountain climbers are a great exercise for targeting your core, but they also work your arms and shoulders. Start in a plank position, then bring one knee to your chest, then the other. Keep alternating for several reps.

How to:

1. Get into a plank position.
2. Bring one knee to your chest.
3. Return to the starting position.
4. Bring the other knee to your chest.
5. Repeat for several reps.

Tips:

• Keep your core engaged.
• Maintain a straight line from your head to your heels.
• Breathe deeply and evenly.

Pros:

• Targets multiple muscle groups.
• No equipment required.
• Can be done anywhere.

Cons:

• May not be challenging enough for some people.
• May cause wrist or shoulder pain if done incorrectly.

Diamond Push-Ups

Diamond push-ups are a variation of push-ups that target your triceps. Start in a push-up position, but bring your hands close together so that your thumbs and index fingers touch. Lower your body until your chest almost touches your hands, then push back up.

How to:

1. Get into a push-up position.
2. Bring your hands close together so that your thumbs and index fingers touch.
3. Lower your body until your chest almost touches your hands.
4. Push back up to the starting position.

Tips:

• Keep your elbows close to your body.
• Maintain a straight line from your head to your heels.
• Breathe in as you lower your body, and breathe out as you push up.

Pros:

• Targets your triceps.
• No equipment required.
• Can be done anywhere.

Cons:

• May not be challenging enough for some people.
• May cause wrist or shoulder pain if done incorrectly.

Superman

The Superman exercise targets your back, shoulders, and glutes. Lie face down on the ground with your arms and legs extended. Lift your arms, legs, and chest off the ground, then lower them back down.

How to:

1. Lie face down on the ground with your arms and legs extended.
2. Lift your arms, legs, and chest off the ground.
3. Lower them back down.

Tips:

• Keep your core engaged.
• Breathe deeply and evenly.

Pros:

• Targets your back, shoulders, and glutes.
• No equipment required.
• Can be done anywhere.

Cons:

• May not be challenging enough for some people.
• May cause lower back pain if done incorrectly.

Tricep Dips

Tricep dips are a great exercise for targeting your triceps. Find a sturdy surface, like