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Body Weight Exercises for the Upper Body
Simple, easy (in theory!) to perform and sympathetic to the wallet (no gym fees!) and the joints, body weight exercises are all you need to get ripped. You can use straight sets (say 10 reps per exercise or whatever you can manage), pyramid sets (say 3 sets of 5, 10 and finally 15 reps) or reverse pyramid sets (15, 10 then 5 reps). Take an adequate break between each set, drink plenty of water and be sure to replenish your salt loss after your workout. Aim to perform these exercises 2-3 times a week interspersed with aerobic work for big gains. Warm up and stretch to cool down.
So, onto 10 body weight exercises for the upper body. These are great for getting a pump in your arms, shoulders and chest.
1. Standard Push-up. Actually, there are plenty of variations to the ‘standard’ push up (stay tuned for a future article!) but here we will stick to the absolute basics. Support your upper body weight with your arms extended, body held rigid and balanced on the balls of your feet. Bend your arms and lower your body slowly to the floor until your chest touches the ground. Then push yourself back up to your starting position.
Difficult? Try balancing on your knees rather than the balls of your feet. And if that is still difficult do the push ups vertically by standing up and leaning your arms against a wall while they support your body weight and press into and away from your support.
2. Dips. If you have a dip bar all well and good but you don’t need one. Instead you can dip on the edge of your bath tub, a chair or a table. Just make sure your hands are not going to slip once the sweat starts dripping!
Start with your back to your dip bar and lower yourself so you are supporting your weight with your extended arms. Keep your legs out in front of you as straight as possible and maintain an erect upper body. Slowly bend your arms lowering your upper body towards the ground. Once your upper arms are parallel to the floor raise yourself again for one rep.
The further away your feet are placed from you, the harder the exercise will be.
3. Judo Push-up. Starting position is similar to the standard push-up but have your hips pulled further back thereby taking your upper body weight away from being directly resting on your arms. Next dip your chin down to the floor, scraping just above the ground. Your upper body and hips should follow through; as they do so raise your chin from its lowest point. Once your hips have almost reached your hands pull them up and then back again to the starting position.
4. Step Up Push-up. Adopt the starting position for the standard push-up but make sure that directly in front of you is a raised platform of some kind (like a stairway step or a step aerobics platform). Bring your right hand up onto the platform followed by your left. Make sure your body weight is over your arms at all times to keep the exercise effective. From the step return your right hand to its original position followed by the left. For the second rep start with the left hand and repeat the pattern in reverse.
5. Donkey Kicks. Start in a position similar to the stand push-up but with more of your weight over your supporting arms. Bring your legs back, bending them. From this position pull your legs up and thrust them out behind you while your full body weight is supported on your arms. Pay particular attention to making sure your hands are not going to slip in this position. Once your feet return to the ground repeat the pattern.
6. Arm Switches. Again, start in a push-up position. This time though raise one of your arms up and to your side so your weight is now balanced on one arm only. From the position push up on your supporting arm and as you do so switch arms so your body weight comes to rest on the opposite arm.
7. Shoulder Extensions. Stand upright with your arms held to your sides parallel to the floor. Extend your fingertips and then slowly circle them forward moving your entire arm in a small, tight circle as you do so. Set a time limit for this rather than attempting a fixed number of repetitions.
8. Side to Side Push-up. Starting in the standard push-up position lower your body weight to the side over one of your hands while continuing to support yourself (though to a lesser extent) with the opposite arm. From the lowered position push yourself up to the original starting position (in the center) then repeat to the opposite side.
9. Pull-ups. You really need something secure for this one. Grip the bar above you with both hands and pull yourself off the floor with arms still extended straight. From this starting position pull yourself up until your chin is parallel with the bar then lower yourself slowly.
10. Elevated Push-up. Once you have mastered the standard push-up increase the difficulty by elevating your legs thereby putting more stress on your shoulders, chest and arms. Simply repeat the standard push-up but with your legs resting on a raised platform. This could be a stair (minimal elevation) or you could perform a hand stand against a wall and dip down (maximum elevation).
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