10 Essential Upper Body Bodyweight Exercises for All Fitness Levels
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
Beginner Exercises:
- 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
- Up Down Planks
- Begin in plank position
- Alternate pushing up to straight arms
- Maintain straight back and engaged core
- Return to forearm position
- Incline Push-ups
- Position hands on elevated surface
- Keep body straight, feet on floor
- Lower chest toward hands
- Push back to starting position
- Bird Dog Holds
- Start on hands and knees
- Lift opposite arm and leg simultaneously
- Hold for 5 seconds
- Alternate sides
- 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:
- Pike Push-ups
- Form inverted V position
- Lower head toward floor
- Push back to starting position
- Focus on shoulder engagement
- Chin-ups
- Grip bar with underhand grip
- Pull body up until chin clears bar
- Lower with control
- Keep core engaged
- Burpees
- Drop to plank position
- Perform push-up
- Jump feet forward
- Explosive jump up
- Land softly and repeat
- Clapping Push-ups
- Perform explosive push-up
- Clap hands mid-air
- Land softly in push-up position
- Maintain proper form
- 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
Person doing bicep curls with dumbbells
Man doing pushup on gym floor