Upper bodyweight workout for beginners

Upper bodyweight workout are a great way to strengthen and tone your arms, shoulders, chest, and back without needing expensive equipment or gym memberships. These workouts can be done anywhere and at any time, making them perfect for those with busy schedules or limited access to gym facilities.

Types of upper bodyweight workouts

there are many upper bodyweight exercises that can be included in a workout routine to target the arms, shoulders, chest, and back. Here are some examples:

1. Push-ups: Target the chest, triceps, and shoulders.
2. Pull-ups: Target the back, biceps, and shoulders.
3. Dips: Target the triceps, shoulders, and chest.
4. Chin-ups: Target the biceps and back.
5. Diamond push-ups: Target the triceps.
6. Inverted rows: Target the back, biceps and shoulders.
7. Handstand push-ups: Target the shoulders, chest, and triceps.
8. Shoulder press: Target the shoulders.
9. Plank: Target the core and shoulders
10. Scapular push-ups: Target the shoulders and upper back
11. One-arm push-ups: Target the chest, triceps, and shoulders.
12. Muscle-ups: Target the arms, chest, and shoulders.
13. Pull-ups with different grips: Target the back, biceps, and shoulders.
14. Tricep Dips: Target the triceps.

Push-ups

One of the most popular upper bodyweight exercises is the push-up. This exercise targets the chest, triceps, and shoulders and can be modified to suit all fitness levels. Begin by starting in a plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground by bending your arms, keeping your core engaged and back straight. Push back up to the starting position to complete one rep.

Pull-ups

This exercise targets the back, biceps, and shoulders and can be done using a pull-up bar or a tree branch. To perform a pull-up, grip the bar with your palms facing away from your body, and pull your body up towards the bar, keeping your core engaged and shoulders back. Lower yourself back down to the starting position to complete one rep.

Dips

Dips are also great for targeting the triceps, shoulders, and chest. They can be done using parallel bars or the edge of a bench. Place your hands on the edge of the court or parallel bars to perform a dip, and lower your body towards the ground by bending your arms. Push back up to the starting position to complete one rep.

Chin-ups

Other upper bodyweight exercises that can be included in a workout include chin-ups, which target the biceps and back, and diamond push-ups, which target the triceps. Inverted rows, which target the back, biceps and shoulders, handstand push-ups which target the shoulders, chest, and triceps, shoulder presses which target the shoulders and plank, which target the core and shoulders. Scapular push-ups, which target the shoulders and upper back and One arm push-ups, which target the chest, triceps, and shoulders. And for the more advanced, muscle-ups, which target the arms, chest, and shoulders.

Diamond push-ups for upper bodyweight workout

Diamond push-ups, also known as close-grip push-ups, are a variation of the traditional push-up that targets the triceps muscle. You can perform the exercises by placing the hands close together, forming a diamond shape with the thumbs and index fingers. To perform a diamond push-up, begin in a plank position with your hands placed directly under your shoulders and close together, forming a diamond shape with your thumbs and index fingers. Lower your body towards the ground by bending your arms, keeping your core engaged and back straight. Push back up to the starting position to complete one rep.

Inverted rows

Inverted rows are an exercise that targets the back, biceps, and shoulders. To perform an inverted row, lie on your back under a bar or other sturdy object that is at hip height. Reach up and grip the bar with your palms facing towards your body. Pull your chest up towards the bar, squeezing your shoulder blades together. Lower yourself back down to the starting position to complete one rep.

Handstand push-ups for upper bodyweight workout

Handstand push-ups are an exercise that targets the shoulders, chest, and triceps. To perform a handstand push-up, start in a handstand position against a wall. Lower your body towards the ground by bending your arms, keeping your core engaged and back straight. Push back up to the starting position to complete one rep.

Plank

An exercise that targets the core and shoulders. To perform a plank, begin in a push-up position with your hands placed directly under your shoulders and your body in a straight line from head to toe. Hold this position for as long as you can, keeping your core engaged and back straight.

Scapular push-ups

Scapular push-ups are an exercise that targets the shoulders and upper back. To perform a scapular push-up, begin in a plank position with your hands placed directly under your shoulders. Lower your body towards the ground by bending your arms, keeping your core engaged and back straight. As you push back up to the starting position, focus on squeezing your shoulder blades together.

One arm push-ups

One-arm push-ups are an exercise that targets the chest, triceps, and shoulders. To perform a one-arm push-up, begin in a plank position with one hand placed directly under your shoulder and the other hand placed behind your back. Lower your body towards the ground by bending your arm, keeping your core engaged and back straight. Push back up to the starting position to complete one rep.

Muscle-ups

Muscle-ups are an exercise that targets the arms, chest, and shoulders. To perform a muscle-up, begin by hanging from a pull-up bar or rings. Pull your body up towards the bar or rings, keeping your core engaged and shoulders back. Once your chest reaches the bar, press your body up and over the bar to complete the rep.

Before starting your upper bodyweight workout routine !!

It’s important to note that the above exercises are just a few examples of upper bodyweight workout s; there are many more out there. It is also essential to vary your workout routine, target different muscle groups, and avoid hitting a plateau in your training. To maximize the benefits, performing 3-4 sets of 8-12 reps of each exercise 2-3 times a week with adequate rest in between sets is recommended.