Complete Upper Body Bodyweight Workout Guide - Chest, Back, Arms

Benefits of Upper Body Bodyweight Training

Here are some of the top reasons you should include bodyweight exercises in your upper body program:

• Build strength - Bodyweight moves like pushups and pull-ups are incredibly effective at developing upper body strength.
• Muscle growth - When progressively overloaded, bodyweight exercises can promote lean muscle growth in the chest, shoulders, arms, and back.
• Convenience - No gym or equipment needed. You can train your upper body from anywhere.
• Functional fitness - Strength you build carries over into your everyday life and activities.
• Weight loss - Bodyweight workouts burn calories and boost your metabolism to support fat loss goals.
• Injury prevention - Strengthen muscles and connective tissues to improve posture and help prevent injuries.

Muscles Worked

Upper body bodyweight workouts target all the major muscle groups in your upper half:

• Chest - Pushups, dips
• Shoulders - Handstand pushups, pike pushups
• Back - Pull-ups, rows
• Arms - Chin-ups, dips
• Core - Planks, leg raises

The Best Bodyweight Upper Body Exercises

Here are some of the most effective upper body bodyweight moves to build strength and muscle mass:

Pushup Variations

Pushups work the chest, shoulders, triceps and core. Modify the exercise by adjusting your hand position, foot elevation, or movement pattern (standard, wide, diamond, decline, etc).

Pull-ups and Chin-ups

Pull-ups and chin-ups are incredible upper back and bicep builders. Use different grips to shift focus between back and arms. Do assisted reps if you cannot complete full range of motion reps.

Dips

Dips heavily target the triceps and chest while also involving the shoulders and core. Elevate feet for more difficulty. Use benches or chairs if you do not have dip bars.

Rows

Bodyweight rows (inverted rows) work the upper and mid back. Increase difficulty by elevating feet. Can be done under tables, bars, or using suspension trainers.

Pike Pushups

Pike pushups deeply activate the shoulders while training core strength. Elevate feet for a greater challenge. Avoid arching your back.

Handstand Pushups

Handstand pushups build incredible shoulder strength. Start with pike pushups before progressing to wall assisted then free standing handstand variations.

Planks

Planks strengthen the entire core with emphasis on the abs. Hold proper form, brace your core, and avoid sagging hips. Progress to more difficult variations like single arm/leg planks.

Sample Upper Body Bodyweight Workout

Here is a sample beginner to intermediate bodyweight workout to train your upper body. Perform 2-4 sets of 6-15 reps for each exercise.

Warm Up

• Jumping jacks x 20
• Arm circles x 10 fwd/bkwd
• Bodyweight squats x 10
• Pushup x 5

Workout

• Regular pushups x 10
• Incline pushups x 10
• Wide pushups x 10
• Rest 1-2 min
• Pull-ups x 6
• Chin-ups x 6
• Assisted pull-ups x 8
• Rest 1-2 min
• Dips x 10
• Bench dips x 10
• Tricep dips x 10
• Rest 1-2 min
• Plank x 30s
• Side plank (each side) x 20s
• Mountain climbers x 15

Cooldown

• Child's pose x 30s
• Arm across chest stretches x 10s each side
• Shoulder rolls x 5 fwd/bkwd

Tips for an Effective Upper Body Bodyweight Routine

Here are some tips to get the most out of your upper body bodyweight workout:

• Warm up properly - Spend at least 5-10 mins warming up to prepare your joints and muscles.
• Focus on form - Correct form is crucial on bodyweight moves to work muscles efficiently and prevent injury.
• Control tempo - Use controlled eccentric and concentric contractions for best results.
• Get full ROM - Achieve optimal muscle contraction by taking every rep through full range of motion.
• Progress overload - Increase difficulty with reps, sets, tempo, leverage, and exercise variations to continually challenge your body.
• Listen to your body - Take time to recover between workouts. Pain is an indicator you may be overtraining.

Conclusion

Bodyweight training offers an incredibly effective way to build upper body strength, muscle, and overall fitness without equipment. Exercises like pushups, pull-ups, rows, and dips activate all the major muscle groups in your upper body.

Focus on proper form, full range of motion, and progressive overload to get the most out of each rep. Aim for 2-4 sets of 6-15 reps per exercise, 2-3 times per week. Combine your bodyweight routine with regular cardio for a comprehensive program.

The versatility and convenience of bodyweight training makes it easy to sculpt the upper body you want from just about anywhere. So challenge yourself and reap the strength and physique benefits of a bodyweight workout today!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.