Most people rarely think of bodyweight exercise as a way of building muscles. You are most likely to get people talking about heavy weight lifting. True, these activities might help you become muscular but they require some workout experience and a lot of equipment.
Well, you really don’t need equipment to build muscles. Bodyweight exercises are an effective way to build your strength, muscles and lose fat in a more holistic and balanced way.
To help you in your journey to losing weight, building muscle and building endurance, let’s now discuss the different sets of upper bodyweight exercises that you can engage in to build different muscle groups.
There are some following Upper Body Bodyweight Training Exercises:
Push-ups are one of the best upper body exercises especially because they work extensively on your arms, chest, back and abs. That’s why pushups are preferable over any kind of machine or barbell press.
One great thing about this exercise is that it is very simple; you only need to use your arms to push your body up and down to the ground.
The best approach is to tuck your elbows inner and ensure that shoulders are on the same level as your wrist. Bend your elbows until your chest is almost touching the ground then push back.
- Twisting Push-Ups
Twisting Push-up works on stabilizing your body through three planes of motions. This variation builds muscles of the chest, triceps, and obliques. It also increases shoulder and back strength.
To kick off this workout, put yourself in a push-up position. Perform a push up then twist your body to the left and extend the right hand into the air.
At this position, your body should be supported by the left hand to form a T shape. Return to the starting position and repeat the process with opposite side.
- Diamond Push-Ups
Diamond push-up involves realignment of your hands to develop triceps and chest.
To perform diamond push-ups, you place your hands on the ground while ensuring that they are close together for the thumbs and the index fingers to touch.
It should form a diamond shape like shown below: From that position do push-ups while making sure that your elbows are close to your body.
- Pull-Ups & Chin-Ups
These exercises are very vital in building your back and biceps more than any other exercise. For chin-ups, loads will emphasize on the biceps rather than the back muscles.
Pull-up is the opposite of this. To perform a chin-up, you hang on a bar for an underhand grip then pull your chest towards the bar then lower down to full stretch.
Similarly, to perform a pull-up, you hang on the bar to an overhand grip stretching your hands wider than shoulder width then pull your chest towards the bar then lower down. The best approach is to do both of them but start with chin-up first then move to pull-up.
A dip is an excellent exercise that you can use to develop your chest and triceps. To perform dips, simply push-up on a parallel dip bar then lean forward while lowering your chest towards the ground until your triceps are parallel with the ground.
Next, forcefully press yourself back to starting point. The way you perform dips has significant on how you develop your triceps or chest. For instance, leaning forward while you dip puts more emphasis on the development of chest more than triceps.
Burpee is a unique and one of the most effective body exercises, as it combines both strength and cardio into one exercise.
This full body exercise works perfectly well on upper body parts.
To perform a burpee, squat down from a standing position while your hands remain in front of you. Then jump back into push push-up position then to squat position before standing up and jumping up into the air to add some cardio punch. That forms one rep.
- Inverted Rows
Inverted rows involve using a bar to bend over at the waist then pull up your body towards the chest. This exercise works on your biceps, back, traps and other stabilizer muscles.
To perform an inverted row, simply hang on a bar with an overhand grip then ensure the body is straight at a 45-degree angle. Then pull your chest until it touches the bar.
Hold it there for a few seconds and lower yourself to a full stretch. Repeat the process.
- Dolphin Push-Up
Dolphin push-up is an exercise aimed at increasing your core strength as well developing upper back and shoulders.
To perform a dolphin push-up, start by taking a dolphin pose i.e. on the floor with toes and elbows supporting the rest of the body. From this position, lean forward while lowering your shoulders until a point where your head is over your hands.
Perform push-ups through lowering your body towards the ground while your legs remain straight. Work on 6 – 8 reps.
- Handstand Push-Up
Handstand push-up, also referred to as vertical push-up or inverted push-up, is a variation of push-up where the body is positioned in a handstand.
This exercise builds your triceps and is extremely powerful so it requires a lot of strength and balancing. For starters, you can start doing it against the wall.
To perform such an exercise, you should place your hands 6 – 12 inches from the wall and use your palms to hold to the ground. Kick up into a handstand while supporting your heels on the wall then establish a strong and stable midline position.
Once stable, lower yourself to the ground such that your head just touches the floor. From this position, exert some energy to press up until your elbows are fully stretched.
- Plyometric Push-Up
A plyometric push-up is a great way to scale up your push up to another level. It is also referred to as jump push-up. It is a more advanced push-up that is characterized by speed and power.
To work out a plyo, put yourself in push-up position then start with standard push-up before engaging in explosive motion/push-ups while taking hands off the ground then landing back on the ground and immediately repeat the process.
For an effective plyo maintain a routine of about 5 – 8 reps.
Thank you for reading….