Exercises For Targeting The Upper Body
Do you ever feel like your upper body strength is lacking? Do you want to make a change but don’t have access to any gym equipment? Well, I’m here to tell you that a strong upper body is not out of reach!


Believe it or not, you can target and build your upper body with nothing more than just your body weight. In this article, we’ll cover some practical exercises that will help you strengthen and sculpt your upper body in no time.

So, if you’re looking for an easy way to get strong and toned arms, back, and shoulders without investing in gym equipment, read on! With these simple and practical exercises, you can get your dream physique in no time.

But before we dive into the exercises, let me ask: are you ready to take control of your upper body strength? Are you willing to put in the hard work so that you can finally achieve the results that have long eluded you? If so, then let’s get started on our journey toward mastery!

Upper Bodyweight Exercises

When it comes to targeting the upper body with bodyweight exercises, we need an introduction – because there are so many great options! I’m talking about exercises for your chest, triceps, shoulders, and more – all of which can be done without equipment. This is the perfect place to start if you want to strengthen and tone your upper body.

Let’s look at some of the best bodyweight exercises for the upper body – from chest presses to shoulder flys and tricep dips. Bodyweight exercises for the upper chest include push-ups, wall push-ups, and diamond push-ups, while activities that target the shoulders include reverse flies, side raises, and plank shoulder taps.

We should also not forget about our triceps, as they play a significant role in upper body strength; tricep dips on a bench or chair are great for those looking to add some solemn definition.

It’s also worth considering an entire bodyweight workout routine for your upper body – one where you focus on compound movements such as squats and deadlifts that work for multiple muscle groups at once.

This type of exercise will help improve overall strength and stability while giving you a well-rounded workout that will pay dividends in the long run (and looks pretty impressive, too!).

These are just some of how you can use bodyweight exercises to target your upper body – but if you’re looking for something a little more specific, why not try some push-ups for your chest and triceps?

Push-Ups For Chest And Triceps

When it comes to upper body bodyweight exercises, the first thing that comes to mind is push-ups. And for a good reason too! Push-ups are some of the best bodyweight exercises for targeting the chest and triceps muscles. But beyond being effective, push-ups also require no equipment and can be done anywhere at any time.

You can do several variations when pushing to target other areas of your chest and triceps. Here are a few of my favorites:

1) Wide arm push-ups target your outer chest muscles and triceps.

2) Close arm push-ups: This variation is excellent for focusing on your inner chest muscles and triceps.

3) Decline push-ups: This variation focuses more on your upper chest and front shoulders than other variations.

No matter which variation of push-ups you choose to do, it’s essential to make sure you do them in good form to get the most out of your workout. That means keeping your core tight, ensuring your elbows don’t flare out too far, and engaging all the right muscles while pushing up and down.

With practice, you’ll get the most out of this classic exercise! Now that we’ve gone over how to execute press-ups properly let’s move on to pull-ups…

Pull-Ups For Back And Biceps

Pull-ups are an amazing bodyweight exercise for targeting the upper body. They require no equipment and can be done anywhere, making them highly convenient. Not only that, but they can help build strength and definition in your back and biceps, giving you a solid and robust look.

Pull-Ups For Back And BicepsWhen doing pull-ups, there are certain things you need to keep in mind to get the most out of them. First, ensure you have a good grip on the bar so your form is perfect – this will ensure you get the maximum benefit from each rep.

Secondly, keep your abs tight throughout the entire movement – this will help activate more muscles and engage your core for better results. Finally, focus on contracting your back and biceps as you pull up to target those areas.

Pull-ups are one of the best bodyweight exercises for arms and back, as well as for arm strength and definition. They can also be combined with other exercises, such as bodyweight exercises for abs or dips for triceps and chest, to create a comprehensive upper-body workout without weights.

So if you’re looking for an effective way to tone up your arms without having access to a gym or any equipment, then definitely consider adding pull-ups into your routine!

Dips For Triceps And Chest

Dips are one of the best bodyweight exercises for targeting the upper body, especially the chest, and triceps.

They’re a great way to build strength and don’t require special equipment – just your body weight. Plus, they can be done in various ways, allowing you to customize your workout to target specific muscles. Here are some of the benefits of using dips as part of your upper body workout:

  • Increased Strength: Dips require lifting your body weight, providing an intense challenge for building strength in your chest, triceps, and shoulders. • Improved Posture: Doing dips regularly can help strengthen your core muscles and improve your posture by supporting the better alignment of your spine.Variety:
  • Dips can be done in different ways, with various variations focusing on other muscle groups, such as the chest, triceps, and shoulders, making it easy to customize each workout session.

The key to mastering this exercise is proper form, as the incorrect technique can lead to injury. To maximize dips’ benefits, you must ensure you’re doing them correctly. It would be best if you also were mindful of how much weight you’re lifting – it’s best not to go too heavy until you get used to the motion and have built enough strength.

Doing dips regularly is a great way to build upper body strength quickly and effectively without needing extra equipment or weights – all you need is yourself! With patience and practice, you’ll soon find yourself mastering this classic upper-body exercise for maximum results.

Planks For Core And Shoulders

Planks are an effective bodyweight exercise that targets the upper body, specifically your core and shoulders. Many people might not think this is an excellent exercise for toning their arms and shoulders, but if done correctly, planks can be great for sculpting those areas of your body.

Planks For Core And ShouldersPlanks work by utilizing your body weight to build strength in your shoulders and core. Unlike other weight exercises that require equipment or machines, planks can be done anywhere and don’t require any additional costs.

This makes it perfect for anyone just starting to exercise or to want to add something new to their routine without investing in expensive equipment.

When performing a plank, you must keep your entire body straight and tight to simultaneously use all the muscles in your arms and shoulders. You can get a full-body workout with minimal effort by activating all these muscles simultaneously.

Planks also help tone your chest fat, upper back muscles, upper abs, and middle chest and can even help build bigger chest muscles, depending on the variation you choose! That’s why planks are an effective bodyweight exercise for targeting the upper body. They can do it all!

Best of all, planks suit beginner-level exercisers and those looking to add more challenging exercises into their routine. So if you’re looking for an effective way to target all parts of your upper body with minimal effort, look no further than planks!

Handstand Push-Ups For Shoulders And Triceps

Handstand push-ups are one of the best upper body exercises you can do with body weight. They’re a great way to target your shoulders and triceps, requiring minimal equipment – just you and a flat surface.

This makes them an excellent choice for bodyweight upper-body exercises for beginners and experienced lifters.

To perform a handstand push-up, start by facing a wall in a standing position with your feet together. Lift your hands to the wall and place them slightly wider than shoulder-width apart. Keep your core tight as you lower yourself towards the floor and press through your palms.

When you reach the bottom of the movement and press back up to the starting position, the handstand push-up is an effective bodyweight exercise that engages multiple muscles in the upper body, including the chest and triceps, arms, and abs.

It’s also one of the best bodyweight exercises for the chest and arms as it works both pushing and pulling muscles such as the biceps, triceps, and back muscles.

If you’re looking for an easy chest and tricep workout at home or good chest and tricep exercises requiring no equipment or weights, handstand push-ups are worth trying. You can even modify this exercise if it’s too tricky by lowering down onto your knees instead of to the floor.

With some practice, this will help develop strength in your shoulders, arms, chest, and triceps – essential for any good bodyweight arm and back exercises or bodyweight arms/abs workout routine! So why not give it a go today?

Inverted Rows For Back And Biceps

Look no further than the inverted row exercise for those seeking a chiseled upper body. This classic anachronism is one of the best bodyweight exercises for bigger arms and chests, targeting your back and biceps while providing an intense muscle-building stimulus.

Inverted Rows For Back And BicepsThe inverted row is a full-body movement performed with or without equipment. To achieve it correctly, you must place your hands on the floor shoulder-width apart, keeping them slightly wider than your hips.

From there, you will pull yourself up until your chest touches your hands and hold for a few seconds before lowering yourself back down. This exercise helps to strengthen and tone the muscles in the upper back and shoulders as well as the biceps and triceps.

Inverted rows are one of the best bodyweight exercises for arms and chest because they focus on strength and stability. The exercise also helps to develop core strength while helping to improve posture.

Furthermore, it’s a great way to target muscles like the inner chest, lower chest, lats, traps, etc., making it the perfect choice for anyone looking to build lean muscle mass without having access to gym equipment.

By performing inverted rows regularly as part of your overall bodyweight workout routine, you can soon begin seeing results in terms of better posture, better muscle definition, and improved strength levels in the upper body region – all without ever leaving home!

With this in mind, let’s move on to another effective exercise targeting the upper body – diamond push-ups for the triceps!

Diamond Push-Ups For Triceps

Diamond push-ups are an effective bodyweight exercise for targeting the upper body and strengthening the chest and triceps muscles.. If you’re looking to take your fitness game up, there’s no better way to incorporate diamond push-ups into your routine. They’ll give you that cutting edge; you need to start seeing some gains.

To put it plainly, diamond push-ups are a great way to get a full-body workout without using equipment or weights. This is perfect for those who don’t have access to a gym or prefer working out at home. They can help build muscle strength and tone your upper body if done correctly.

Here’s what you should do:

  • For Chest & Triceps: Begin by getting into the plank position with your hands together, forming a diamond shape below your chest. Slowly lower yourself until your chest nearly touches the floor, and then press back up using only your arms for power. Keep your core tight throughout this exercise to maximize its effectiveness.
  • For Arms & Back: From the same plank position as before, spread out both of your arms so that they are more comprehensive than shoulder-width apart, with hands still facing each other, forming a diamond shape on either side of your body.
  • Lower yourself down until both arms are bent at 90 degrees, and then press back up using only your components for power while keeping your core tight throughout the entire motion.
  • For Shoulders & Chest: Start in a plank position, but this time with one arm extended straight out in front of you while keeping the other tucked close to your side with elbows slightly bent, forming a diamond shape below them.
  • Lower yourself down until both shoulders nearly touch the ground, and then press back up using only one arm for power while keeping your core tight throughout the motion.

By incorporating these three variations into one workout session, you can effectively target all upper body areas, including the chest, triceps, biceps, lats, shoulders, and even traps!

No matter what level of fitness you’re currently at, diamond push-ups are an easy yet effective way to quickly sculpt and strengthen all parts of the upper body without resorting to any outside equipment or weights – just pure hard work!

Burpees For Total Body Workout

Burpees are one of the best bodyweight exercises for targeting the upper body and giving your entire body a workout. Not only do they get your heart pumping, but they also target your chest, shoulders, arms, and core muscles. Plus, they’re free to do at home!

Burpees For Total Body WorkoutFor a total body workout with just your body weight, burpees are an ideal exercise. They work for multiple muscle groups simultaneously, including the chest, triceps, deltoids, and core muscles, so you can get an effective upper-body workout without equipment.

Plus, you’ll get an extra cardio boost by incorporating dynamic moves such as jumps and squats.

Burpees are one of the most challenging of all bodyweight exercises. But with practice and patience, you can quickly build strength in your upper body without ever having to leave home or buy expensive gym equipment.

They’re a great way to build muscle in your chest, shoulders, and arms without weights – something many beginners find difficult to achieve with traditional weightlifting exercises.

So if you want to develop solid upper-body muscles without lifting weights or going to the gym, give burpees a try.

The beauty of burpees is that they don’t require much space or time – plus, they provide a full-body workout.

Whether you’re looking for an effective routine to help build muscle in your arms and chest or want a great way to stay fit at home, burpees are worth considering.

If you’re looking for an effective bodyweight workout routine to help build strength and tone up your entire body, give this exercise a go.

Shoulder Presses For Shoulders

Shoulders are a crucial area of the upper body, and shoulder presses are one of the most effective bodyweight exercises for targeting them. Imagine the burn as you press your body weight up to the sky.

You can feel your shoulder muscles stiff at work. This exercise is a great way to build strength and definition in your shoulders without needing extra equipment.

To do a shoulder press, stand with feet about hip-distance apart and hold your arms above your head with elbows bent at a 90-degree angle.

Keep your core tight and inhale deeply before pushing up from the ground, pressing your arms straight above your head until they’re almost locked out.

It’s essential to keep control throughout this movement, so be sure not to lock out those elbows until you reach full extension.

As you lower back down, keep tension in those muscles by stopping short of where you started and controlling the descent.

Shoulder presses are an excellent bodyweight exercise for building strength in both arms and shoulders; plus, it works other areas like the chest and triceps too!

If you want even more challenge, incorporate other upper body exercises such as pushups for chest and triceps or chin-ups for back and biceps into your workout routine.

Working on all these areas together will help give you well-rounded development in the upper body while also giving you abs of steel with some core work thrown in there too!

Chin-Ups For Back And Biceps

Chin-ups are one of the best bodyweight exercises to target the back and biceps. They engage multiple muscle groups at once, making chin-ups an adequate strength and weight loss exercise. Plus, they can be done almost anywhere and require no equipment. What’s not to love?

When doing chin-ups, it’s important to remember proper form. Doing them correctly will ensure you get maximum results in minimum time.

Here are three tips for good form:

1. Keep your core engaged throughout the entire movement

2. Pull your shoulder blades together as you lift

3. Aim for a full range of motion with each rep

Whether you’re looking to build muscle, tone up, or lose fat, chin-ups should be a part of your upper body training plan.

Chin-Ups For Back And BicepsIf done correctly, this bodyweight exercise can help increase strength and improve muscle definition in your back and biceps while contributing to overall fat loss efforts.

In addition to chin-ups, other great exercises include push-ups for chest and triceps, dips for chest and triceps, pull-ups for back and biceps, inverted rows for back and biceps, planks for core stability, as well as mountain climbers for a full body workout.

Upper-body workouts don’t need fancy equipment or gym membership fees; you only need your body weight! With creativity, you can create an effective upper body workout right at home that will help you develop strength and sculpt toned arms without having to leave the house or break the bank!


The upper body is a complex and intricate system of muscles. Luckily, you don’t need to spend money on gym equipment or get a personal trainer to build strength in your upper body.

Bodyweight exercises like push-ups, dips, planks, diamond push-ups, burpees, and shoulder presses are all practical for targeting the upper body’s muscles. And if you want to take it one step further, chin-ups add challenge and help build even more strength.

The best part about these exercises is that they can be done anywhere at any time – from the comfort of your home to the outdoors on a hike.

No wonder bodyweight exercises have become so popular – according to one study, 94% of people who tried bodyweight exercises ended up sticking with them long-term! With this kind of statistic behind them, it’s easy to see why these workouts are here to stay.

You may surprise yourself with how far you can go. So if you’re looking for an effective way to target your upper body without investing in gym equipment or memberships, try some simple yet effective bodyweight exercises.