10 Essential Upper Body Bodyweight Exercises for All Fitness Levels

10 Essential Upper Body Bodyweight Exercises for All Fitness Levels

By Dr. Marcus Chen, Ph.D.

December 16, 2024 at 01:01 PM

Bodyweight exercises effectively build upper body strength without equipment. Here's a comprehensive guide to the best exercises for beginners and advanced fitness enthusiasts.

Man exercising on purple mat

Man exercising on purple mat

Beginner Exercises:

  1. Planks
  • Start with forearms on floor under shoulders
  • Lift body, balancing on forearms and toes
  • Keep core engaged and shoulders relaxed
  • Hold position, gradually increasing duration
  1. Up Down Planks
  • Begin in plank position
  • Alternate pushing up to straight arms
  • Maintain straight back and engaged core
  • Return to forearm position
  1. Incline Push-ups
  • Position hands on elevated surface
  • Keep body straight, feet on floor
  • Lower chest toward hands
  • Push back to starting position
  1. Bird Dog Holds
  • Start on hands and knees
  • Lift opposite arm and leg simultaneously
  • Hold for 5 seconds
  • Alternate sides
  1. Prone I, Y, T
  • Lie face down
  • Lift arms in 'I' position
  • Move to 'Y' position
  • Finish in 'T' position
  • Hold each position briefly

Advanced Exercises:

  1. Pike Push-ups
  • Form inverted V position
  • Lower head toward floor
  • Push back to starting position
  • Focus on shoulder engagement
  1. Chin-ups
  • Grip bar with underhand grip
  • Pull body up until chin clears bar
  • Lower with control
  • Keep core engaged
  1. Burpees
  • Drop to plank position
  • Perform push-up
  • Jump feet forward
  • Explosive jump up
  • Land softly and repeat
  1. Clapping Push-ups
  • Perform explosive push-up
  • Clap hands mid-air
  • Land softly in push-up position
  • Maintain proper form
  1. Mountain Climbers
  • Start in push-up position
  • Alternate bringing knees to chest
  • Maintain rapid pace
  • Keep hips level

HIIT Workout Example:

  • 1 minute up down planks
  • 1 minute bird dog holds
  • 1 minute incline push-ups
  • 30 seconds burpees
  • 30 seconds rest

Woman performing calisthenics shoulder exercise

Woman performing calisthenics shoulder exercise

Person doing bicep curls with dumbbells

Person doing bicep curls with dumbbells

Man doing pushup on gym floor

Man doing pushup on gym floor

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