List Of Upper Body Exercises No Equipment

Are you looking for an effective upper body workout that you can do without any equipment? Look no further! In this article, we will provide you with a list of upper body exercises that you can do anywhere, anytime, without any equipment.

Table of Contents

• Push-Ups
• Tricep Dips
• Plank
• Mountain Climbers
• Superman
• Arm Circles
• Diamond Push-Ups
• Incline Push-Ups
• Piked Push-Ups
• Wide Push-Ups

Push-Ups

Push-ups are one of the most effective upper body exercises that you can do anywhere, anytime, without any equipment. They target your chest, shoulders, triceps, and core.

How to:

1. Start in a plank position with your hands shoulder-width apart, and your feet together.
2. Lower your body until your chest touches the ground.
3. Push your body back up to the starting position.
4. Repeat for 3 sets of 10-15 reps.

Tips:

• Keep your body in a straight line throughout the exercise.
• Engage your core and glutes to maintain stability.
• Don't let your elbows flare out to the sides.

Pros:

• Targets multiple muscle groups.
• No equipment necessary.
• Easily modified for all fitness levels.

Cons:

• May be difficult for beginners.
• May put strain on wrists.

Tricep Dips

Tricep dips are a great exercise for targeting the triceps, shoulders, and chest. All you need is a sturdy surface like a chair or bench.

How to:

1. Sit on the edge of a chair or bench with your hands shoulder-width apart, and your feet on the ground.
2. Slide your butt off the edge of the chair or bench, keeping your hands in place.
3. Bend your elbows and lower your body until your arms form a 90-degree angle.
4. Push your body back up to the starting position.
5. Repeat for 3 sets of 10-15 reps.

Tips:

• Keep your elbows close to your body.
• Engage your core and glutes to maintain stability.
• Don't let your shoulders shrug up to your ears.

Pros:

• Targets the triceps, shoulders, and chest.
• No equipment necessary.
• Easily modified for all fitness levels.

Cons:

• May put strain on wrists.
• May be difficult for beginners.

Plank

The plank is a great exercise for targeting the core, shoulders, and back. It also helps improve posture and stability.

How to:

1. Start in a push-up position with your hands shoulder-width apart, and your feet together.
2. Lower your body onto your forearms.
3. Engage your core and glutes to maintain a straight line from your head to your heels.
4. Hold for 30-60 seconds.
5. Repeat for 3 sets.

Tips:

• Keep your body in a straight line throughout the exercise.
• Engage your core and glutes to maintain stability.
• Don't let your hips sag or lift up too high.

Pros:

• Targets the core, shoulders, and back.
• No equipment necessary.
• Easily modified for all fitness levels.

Cons:

• May be difficult for beginners.
• May put strain on wrists.

Mountain Climbers

Mountain climbers are a great exercise for targeting the entire upper body, including the chest, shoulders, triceps, and core. They also get your heart rate up for a cardio boost.

How to:

1. Start in a push-up position with your hands shoulder-width apart, and your feet together.
2. Bring one knee up to your chest, then quickly switch to the other knee.
3. Continue alternating knees for 30-60 seconds.
4. Repeat for 3 sets.

Tips:

• Keep your body in a straight line throughout the exercise.
• Engage your core and glutes to maintain stability.
• Move quickly to get your heart rate up.

Pros:

• Targets multiple muscle groups.
• No equipment necessary.
• Provides a cardio boost.

Cons:

• May be difficult for beginners.
• May put strain on wrists.

Superman

The superman exercise targets the back, shoulders, and core. It also helps improve posture and stability.

How to:

1. Lie face down on the ground with your arms and legs straight.
2. Simultaneously lift your arms, chest, and legs off the ground.
3. Hold for a few seconds, then lower back down.
4. Repeat for 3 sets of 10-15 reps.

Tips:

• Keep your neck neutral and gaze down at the ground.
• Engage your glutes and lower back to lift your legs and chest off the ground.
• Don't let your shoulders shrug up to your ears.

Pros:

• Targets the back, shoulders, and core.
• No equipment necessary.
• Easily modified for all fitness levels.

Cons:

• May be difficult for beginners.
• May put strain on lower back.

Arm Circles

Arm circles are a simple but effective exercise for targeting the shoulders and improving mobility.

How to:

1. Stand with your feet hip-width apart and your arms out to the side.
2. Make small circles with your arms, gradually increasing the size of the circles.
3. Reverse the direction of the circles after 30 seconds.
4. Repeat for 3 sets of 30-60 seconds.

Tips:

• Keep your arms straight throughout the exercise.
• Engage your core and glutes to maintain stability.
• Don't let your shoulders shrug up to your ears.

Pros:

• Targets the shoulders.
• No equipment necessary.
• Improves mobility.

Cons:

• Not as effective as other upper body exercises.
• May be too easy for advanced fitness levels.

Image credit: bing.com