Simple Upper Body Exercises Without Equipment

Welcome to our guide on simple upper body exercises without equipment. We know how hard it can be to find time to go to the gym or invest in expensive equipment. But we also know that taking care of your body is important, especially when it comes to your upper body. This is why we have put together a list of effective upper body exercises that you can do from the comfort of your own home. Let's get started!

Table of Contents

• Pushups
• Plank
• Dips
• Tricep Dips
• Shoulder Taps
• Burpees
• Superman
• Mountain Climbers
• Arm Circles
• FAQs

Pushups

Pushups are a classic exercise that targets your chest, shoulders, and triceps while also engaging your core. Here's how to do them:

1. Get into a plank position with your hands shoulder-width apart and your feet hip-width apart.
2. Lower your body until your chest nearly touches the floor.
3. Push yourself back up to the starting position.
4. Repeat for 10-15 reps.

Make sure to keep your core engaged and your back straight throughout the exercise. If you find it difficult to do regular pushups, you can modify them by doing them on your knees or against a wall.

Plank

The plank is a great exercise for your entire body, but it especially targets your core and upper body. Here's how to do it:

1. Get into a pushup position with your hands shoulder-width apart and your feet hip-width apart.
2. Lower your forearms to the ground, keeping your elbows directly under your shoulders.
3. Hold this position for 30-60 seconds.
4. Release and repeat for 2-3 sets.

Make sure to keep your core engaged and your back straight throughout the exercise. You can also modify this exercise by doing it on your knees or against a wall.

Dips

Dips are a great exercise for your triceps and shoulders. Here's how to do them:

1. Find a sturdy chair or bench.
2. Sit on the edge of the chair with your hands next to your hips.
3. Lift your body off the chair and walk your feet forward.
4. Bend your elbows and lower your body until your arms form a 90-degree angle.
5. Push yourself back up to the starting position.
6. Repeat for 10-15 reps.

Make sure to keep your back close to the chair and your elbows pointing back throughout the exercise. You can also modify this exercise by doing it with your feet on the ground instead of lifted.

Tricep Dips

Tricep dips are similar to regular dips, but they specifically target your triceps. Here's how to do them:

1. Find a sturdy chair or bench.
2. Sit on the edge of the chair with your hands next to your hips.
3. Lift your body off the chair and walk your feet forward.
4. Bend your elbows and lower your body until your arms form a 90-degree angle.
5. Push yourself back up to the starting position.
6. Repeat for 10-15 reps.

Make sure to keep your elbows close to your body and your back straight throughout the exercise.

Shoulder Taps

Shoulder taps are a great exercise for your shoulders and core. Here's how to do them:

1. Get into a plank position with your hands shoulder-width apart and your feet hip-width apart.
2. Tap your left shoulder with your right hand.
3. Return to the starting position.
4. Tap your right shoulder with your left hand.
5. Return to the starting position.
6. Repeat for 10-15 reps on each side.

Make sure to keep your core engaged and your back straight throughout the exercise.

Burpees

Burpees are a great full-body exercise that also targets your chest, shoulders, and triceps. Here's how to do them:

1. Stand with your feet shoulder-width apart.
2. Lower your body into a squat position.
3. Place your hands on the ground in front of you and jump your feet back into a plank position.
4. Perform a pushup.
5. Jump your feet back to the squat position.
6. Stand up and jump into the air.
7. Repeat for 10-15 reps.

Make sure to keep your core engaged and your back straight throughout the exercise.

Superman

The Superman exercise targets your upper back muscles. Here's how to do it:

1. Lie face down on the ground with your arms and legs extended.
2. Simultaneously lift your arms, chest, and legs off the ground.
3. Hold this position for 2-3 seconds.
4. Lower back down to the starting position.
5. Repeat for 10-15 reps.

Make sure to keep your neck in a neutral position and your back straight throughout the exercise.

Mountain Climbers

Mountain climbers are a great full-body exercise that also targets your shoulders and core. Here's how to do them:

1. Get into a plank position with your hands shoulder-width apart and your feet hip-width apart.
2. Bring your right knee to your chest.
3. Return to the starting position.
4. Bring your left knee to your chest.
5. Return to the starting position.
6. Repeat for 10-15 reps on each side.

Make sure to keep your core engaged and your back straight throughout the exercise.

Arm Circles

Arm circles are a simple exercise that targets your shoulders. Here's how to do them:

1. Stand with your feet shoulder-width apart.
2. Extend your arms out to the sides at shoulder height.
3. Make small circles with your arms, gradually increasing the size of the circles.
4. Reverse the direction of the circles after 10-15 reps.
5. Repeat for 2-3 sets.

Make sure to keep your shoulders relaxed and your back straight throughout the exercise.

FAQs

Can I do these exercises every day?

Yes, you can do these exercises every day, but it's important to listen to your body and take rest days as needed.

Do I need any equipment?

No, these exercises require no equipment, making them easy to do from the comfort of your own home.

How many reps and sets should I do?

Start with 10-15 reps of each exercise and 2-3 sets. As you get stronger, you can increase the number of reps and sets.

Can I modify these exercises?

Yes, each exercise has modifications that can make it easier or harder depending on your fitness level. Don't be afraid to modify the exercises as needed to fit your needs.

Pros and Cons

Pros:

• No equipment necessary
• Can be done from home
• Targets your upper body

Cons:

• May not be as effective as using equipment