Upper body strength training without equipment
Upper body strength training without equipment
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Upper Body Strength Training Without Equipment

When it comes to strength training, many people believe that the only way to build muscle is by lifting heavy weights at the gym. However, this is simply not true. In fact, you can achieve significant upper body strength gains without using any equipment at all. In this article, we will explore various bodyweight exercises that target different muscle groups in the upper body, and also provide some workout routines to help you get started.

The Benefits of Upper Body Strength Training

Before we dive into the exercises, it’s important to understand the benefits of upper body strength training. Building and maintaining upper body strength is crucial for overall health and functionality. Strong muscles in the upper body can help improve posture, reduce the risk of injury, and enhance athletic performance. Additionally, increasing upper body strength can also help with everyday tasks, such as lifting heavy objects and carrying groceries.

Bodyweight Exercises for Upper Body Strength

Now, let’s explore some effective bodyweight exercises that target the major muscles in the upper body:


Push-ups are a classic bodyweight exercise that primarily work the chest, shoulders, and triceps. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push through your palms to return to the starting position. Aim to perform 3 sets of 10-15 repetitions.

Tricep Dips

Tricep dips are an excellent exercise for targeting the triceps, chest, and shoulders. Find a stable surface, such as a chair or bench, and sit on the edge with your hands placed next to your hips. Lift your body off the chair and slowly lower yourself by bending your elbows, then press back up to the starting position. Aim to perform 3 sets of 10-15 repetitions.

Plank Shoulder Taps

Plank shoulder taps are a challenging exercise that engage the core, chest, and shoulders. Start in a plank position and while keeping your hips stable, lift one hand to touch the opposite shoulder. Alternate sides and aim to perform 3 sets of 10-12 taps on each shoulder.


The Superman exercise is a great way to strengthen the muscles in the upper and lower back. Lie face down with your arms extended in front of you. Lift your chest, arms, and legs off the ground, then hold this position for 15-30 seconds. Aim to perform 3 sets of 12-15 repetitions.

Pike Push-Ups

Pike push-ups are a challenging variation of the traditional push-up that specifically target the shoulders. Start in a downward dog yoga position with your hips lifted and your hands and feet shoulder-width apart. Lower your head towards the ground by bending your elbows, then push back up to the starting position. Aim to perform 3 sets of 8-12 repetitions.

Upper Body Strength Training Workout Routine

Now that you are familiar with some effective bodyweight exercises for the upper body, it’s time to put them into a workout routine. Here’s an example workout to get you started:

  • Push-Ups: 3 sets of 10-15 repetitions
  • Tricep Dips: 3 sets of 10-15 repetitions
  • Plank Shoulder Taps: 3 sets of 10-12 taps on each shoulder
  • Superman: 3 sets of 12-15 repetitions
  • Pike Push-Ups: 3 sets of 8-12 repetitions

Perform this workout routine 2-3 times per week, allowing at least one day of rest between sessions. As you become stronger, you can gradually increase the number of sets and repetitions to continue challenging your muscles.

SuperBody App for Tracking Progress

For those looking to track their progress and access a library of exercises, the SuperBody app is an excellent tool. This app allows users to log their workouts, track their strength gains, and access pre-set workout plans designed to improve upper body strength. With an extensive exercise library and progress tracking features, the SuperBody app is a valuable resource for anyone wanting to improve their fitness.

In conclusion, upper body strength training without equipment is not only possible, but it can also be incredibly effective. By incorporating bodyweight exercises into your workout routine, you can build and maintain strong muscles in the upper body without the need for any equipment. Whether you are a beginner or a seasoned fitness enthusiast, bodyweight exercises are a versatile and accessible way to improve your strength and overall health.

So, let’s start training and make the most of our potential!