Exercises For Upper Body No Equipment Get Stronger Without Weights

If you're looking for a way to improve your upper body strength without hitting the gym or investing in expensive equipment, you've come to the right place. In this article, we'll share some of the best exercises for upper body no equipment that you can do anywhere, anytime. From push-ups to dips, we've got you covered!

Table of Contents

• Push-Ups
• Dips
• Plank
• Diamond Push-Ups
• Inverted Rows
• Pike Push-Ups
• Triceps Dips
• Pull-Ups
• Handstand Push-Ups
• FAQs

Push-Ups

Push-ups are one of the most effective exercises for upper body no equipment that you can do. They work your chest, shoulders, triceps, and core muscles. Here's how to do a push-up:

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

Push-ups can be modified by doing them on your knees or against a wall for beginners. For advanced exercisers, you can elevate your feet or do one-handed push-ups.

Dips

Dips are another great exercise for upper body no equipment that work your triceps, chest, and shoulders. Here's how to do dips:

1. Find a sturdy chair, bench, or ledge.
2. Place your hands on the edge of the surface, shoulder-width apart.
3. Lower your body until your arms are at a 90-degree angle.
4. Push yourself back up to the starting position.
5. Repeat for the desired number of reps.

Dips can be modified by bending your legs or lifting one leg off the ground for more of a challenge.

Plank

The plank is a great exercise for upper body no equipment that works your core, shoulders, and back muscles. Here's how to do a plank:

1. Get into a push-up position with your hands shoulder-width apart.
2. Lower your body until your forearms are on the ground.
3. Hold this position for as long as you can.

Planks can be modified by doing them on your knees or by lifting one leg off the ground.

Diamond Push-Ups

Diamond push-ups are a variation of the traditional push-up that work your triceps and chest muscles. Here's how to do a diamond push-up:

1. Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Lower your body until your chest almost touches your hands.
3. Push yourself back up to the starting position.
4. Repeat for the desired number of reps.

Inverted Rows

Inverted rows are a great exercise for upper body no equipment that work your back, shoulders, and biceps. Here's how to do inverted rows:

1. Find a sturdy table or bar that's waist-height.
2. Lie on your back under the table or bar.
3. Grab the table or bar with an overhand grip, shoulder-width apart.
4. Pull yourself up until your chest touches the table or bar.
5. Lower yourself back down to the starting position.
6. Repeat for the desired number of reps.

Pike Push-Ups

Pike push-ups are a variation of the traditional push-up that work your shoulders and triceps. Here's how to do a pike push-up:

1. Get into a push-up position with your feet on a raised surface, such as a chair or bench.
2. Walk your hands back until your hips are in the air and your body forms an inverted V-shape.
3. Lower your head towards the ground.
4. Push yourself back up to the starting position.
5. Repeat for the desired number of reps.

Triceps Dips

Triceps dips are a great exercise for upper body no equipment that work your triceps and shoulders. Here's how to do triceps dips:

1. Find a sturdy chair, bench, or ledge.
2. Place your hands behind you on the edge of the surface, shoulder-width apart.
3. Lower your body until your arms are at a 90-degree angle.
4. Push yourself back up to the starting position.
5. Repeat for the desired number of reps.

Pull-Ups

Pull-ups are a challenging exercise for upper body no equipment that work your back, shoulders, and biceps. Here's how to do pull-ups:

1. Find a sturdy bar that can support your weight.
2. Grab the bar with an overhand grip, shoulder-width apart.
3. Pull yourself up until your chin is above the bar.
4. Lower yourself back down to the starting position.
5. Repeat for the desired number of reps.

If you're not strong enough to do a full pull-up, you can start with assisted pull-ups or negative pull-ups.

Handstand Push-Ups

Handstand push-ups are a challenging exercise for upper body no equipment that work your shoulders and triceps. Here's how to do handstand push-ups:

1. Get into a handstand position against a wall.
2. Lower your head towards the ground.
3. Push yourself back up to the starting position.
4. Repeat for the desired number of reps.

If you're not strong enough to do a full handstand push-up, you can start with pike push-ups against a wall.

FAQs

What are the benefits of doing exercises for upper body no equipment?

Exercises for upper body no equipment can help you improve your strength, endurance, and overall fitness without the need for expensive gym memberships or equipment. They can also be done anywhere, anytime, making it easy to fit exercise into your busy schedule.

Do I need to do these exercises every day?

It's important to give your muscles time to rest and recover between workouts, so we recommend doing these exercises 2-3 times per week, with at least one rest day in between.

Can I do these exercises if I have a shoulder injury?

If you have a shoulder injury, it's important to consult with a doctor or physical therapist before starting any exercise program. They can recommend modifications or alternative exercises that are safe for your specific condition.

Pros and Cons

Pros

• No need for expensive equipment or gym memberships
• Can be done anywhere, anytime
• Improves strength, endurance, and overall fitness
• Can be modified for all fitness levels

Cons

• May not be as effective as weight training for building muscle mass
• May be challenging for beginners or people with certain injuries or conditions
• Requires discipline and consistency to see results

Overall, exercises for upper body no equipment are a great way to improve your strength and fitness without the need for expensive equipment or gym memberships. By incorporating these exercises into your regular workout routine, you can achieve your fitness goals and