Upper Bodyweight Workout: The Guide to Build Your Inner Beast

By Health First Assist Last updated Mar 30, 2024

An energetic girl doing upper bodyweight workouts

Craving a sculpted upper body but lacking gym access or fancy equipment? Fear not, fitness aficionados! The power to forge a powerful physique lies within your own bodyweight. An upper bodyweight workout, strategically designed, can challenge your muscles, torch calories, and unveil the hidden Adonis within.

Table of Contents

What is the best upper body bodyweight exercise?

While crowning a single champion is tricky, the push-up deserves a standing ovation. It’s a versatile king, engaging your chest, shoulders, triceps, and core in a single move. Modify it on your knees, incline, or decline to target different muscle groups and levels.

Can you build upper body without weights?

Absolutely! Studies like one published in the Journal of Strength and Conditioning Research show that bodyweight training can effectively build muscle mass and strength, even for experienced lifters. The key lies in progressive overload, gradually increasing difficulty by performing more reps, sets, or utilizing variations like diamond push-ups or archer push-ups.

What should I workout on upper body day?

Here’s a sample upper bodyweight workout routine for beginners and intermediates:

Push-ups: 3 sets of 8-12 reps (modify as needed)
Pull-ups: 3 sets of as many reps as possible (assisted pull-ups or negatives are great options)
Dips: 3 sets of 8-12 reps (chair dips are a good alternative)
Rows: 3 sets of 10-15 reps (use a sturdy table or bar)
Plank: Hold a plank position for 30 to 60 seconds. Repeat for three sets total.

Is it OK to just do upper body workouts?

While upper body workouts are fantastic, neglecting your lower body can lead to imbalances and injuries. Aim for a balanced routine that incorporates both upper and lower body exercises, ideally 2-3 non-consecutive days per week.

Can I build muscle with bodyweight only?

Yes! Studies show that bodyweight training can effectively build muscle, especially for beginners and those new to resistance training. However, as you progress, incorporating additional resistance through weighted vests, resistance bands, or advanced bodyweight exercises might be necessary for continued muscle growth.

7 Upper Body Bodyweight Exercises to Unleash Your Inner Beast:

Pike Push-ups: Engage your shoulders and core while strengthening your chest.
Chin-ups: Build back strength and grip with this pull-up variation.
Dips between chairs: Target your triceps and chest with this accessible exercise.
Wall handstands: Challenge your core and improve balance with this impressive move.
Lateral Lunges with Overhead Reach: Sculpt your legs and core while strengthening your shoulders.
Mountain Climbers: Elevate your heart rate and torch calories with this dynamic exercise.
Superman Flyes: Build back and core strength while improving posture.

How many pushups should I do a day?

Start with as many push-ups as you can comfortably do with proper form, gradually increasing the reps and sets over time. Aim for 3 sets of 8-12 reps, 2-3 times per week. Remember, quality is key over quantity.

How do I build my upper body routine?

Listen to your body, progressively increase difficulty, and incorporate variety. Start with basic exercises, then introduce variations and advanced moves as you get stronger. Don’t forget to warm-up, cool down, and prioritize proper form to avoid injuries.

Unleash Your Potential, Naturally:

Embracing the power of your own bodyweight is a liberating and effective way to sculpt your upper body. Remember, consistency is key. So, lace up your sneakers, find a quiet corner, and unleash your inner beast with the ultimate upper bodyweight workout!