Effective Upper Body Workouts Without Weights: A Comprehensive Guide
Effective Upper Body Workouts Without Weights: A Comprehensive Guide
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Effective Upper Body Workouts Without Weights: A Comprehensive Guide

When it comes to working out your upper body, many people automatically think of using weights. While lifting weights can certainly be effective, there are also plenty of ways to work your upper body without them. Whether you prefer to work out at home, in the park, or while traveling, these effective upper body workouts without weights will help you build strength, tone your muscles, and improve your overall fitness.


Push-ups are a classic bodyweight exercise that effectively target the muscles in your chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your chest toward the ground by bending your elbows, then push back up to the starting position. If regular push-ups are too challenging, you can modify by performing them on your knees or against a wall.

Plank Variations

Planks are another fantastic bodyweight exercise that engage your upper body muscles, as well as your core. In addition to the standard forearm plank, you can try side planks, extended planks, and plank with leg lifts to target different areas of your upper body and add variety to your workouts.


Dips are a great bodyweight exercise for working your triceps, chest, and shoulders. All you need is a sturdy surface, such as a bench or a set of parallel bars. To perform a dip, start by gripping the surface with your hands shoulder-width apart and your arms fully extended. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push back up to the starting position.


While pull-ups and chin-ups may require a bar or other apparatus, they are extremely effective at targeting your back, biceps, and shoulders. If you don’t have access to a pull-up bar, you can simulate the movement by performing inverted rows using a sturdy table or even a tree branch.

Bodyweight Rows

Bodyweight rows, also known as inverted rows, are a great alternative to traditional rowing exercises using weights. By holding onto a bar or a suspension trainer and pulling your body up towards it, you can effectively work your back, biceps, and shoulders.

Handstand Push-ups

For those looking for a more advanced bodyweight upper body exercise, handstand push-ups are a challenging option that targets your shoulders, triceps, and upper back. If you’re not quite ready for full handstand push-ups, you can start by practicing against a wall or using yoga blocks for support.

SuperBody App

If you’re someone who enjoys tracking your progress in the gym, accessing a library of exercises, and following structured workout plans, then the SuperBody app is the perfect tool for you. This comprehensive fitness app allows you to track your workouts, monitor your progress, and access a wide variety of upper body exercises without the need for weights. With its user-friendly interface and customizable workout plans, SuperBody can help you achieve your fitness goals and take your upper body workouts to the next level.


In conclusion, there are plenty of effective upper body workouts that don’t require any weights. By incorporating a variety of bodyweight exercises into your routine, you can build strength, improve muscle tone, and boost your overall fitness without the need for expensive equipment or a trip to the gym. Whether you’re a beginner or a seasoned fitness enthusiast, these exercises will help you achieve the results you desire. And if you’re looking for a convenient and effective way to track your progress and access a wide range of upper body exercises, be sure to check out the SuperBody app on the App Store.