The Best 10 NO Equipment Upper Body Exercises and Workout

Published Categorized as Lean Muscle Workout

If you find that the above list of Upper Body exercices are so long. I find out a shorter list of only 10 Exercices for Upper Body Workout.

It doesn’t required any equipement and all the exercices can be done at home.

Top 10 No Equipment Upper body exercises

  1. Push Up
  2. Close Grip Push Up
  3. Shoulder Press Up
  4. Plank with Rotation
  5. SpiderMan Push Up
  6. Dips
  7. Handstand Wall Shoulder Press
  8. Clapping Push Up
  9. Walking Push Up
  10. Push Up with Rotation

Read also The Best Kettlebell Workout For Faster Fat Loss and Strength and The Full Total Arms Workout Exercices by XHIT Arms.

Upper Body Exercice: Push Up

A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms.(wikipedia)

Push Up Upper Body ExercicesPush Up

Upper Body Exercice: Close Grip Push Up

1- Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms’ length.
2- Lower yourself until your chest almost touches the floor as you inhale.
3- Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
4- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
(source: Push-Ups – Close Triceps Position)

Close Grip Push UpClose Grip Push Up

Upper Body Exercice: Shoulder Press Up

The press, overhead press or shoulder press is a weight training exercise, typically performed while standing, in which a weight is pressed straight upwards from the shoulders until the arms are locked out overhead.
(source: wikipedia)

Shoulder Press UpShoulder Press Up

Upper Body Exercice: Plank with Rotation

The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
(source: Plank (exercise))

Plank with RotationPlank with Rotation

Upper Body Exercice: SpiderMan Push Up

How to do a SpiderMan Push Up the right way ?

Follow these steps:

  1. Start in the plank position
  2. Place hands slightly wider than should width apart
  3. Lower toward the floor
  4. At the bottom of the movement, move your right knee forward to your right elbow
  5. Return your right leg to the starting position
  6. Push-up to the starting position
  7. Repeat on the other side

Read also Top 5 Back and Biceps Workouts for Women & Killer Back & Biceps Workout for BodyBuilding.

Muscle Benefits Of Spiderman Pushups

Spiderman pushups work to develop the pectoral muscles in the chest, triceps in the arms and delts in the shoulders. The difference with this pushup variation is that the movement shifts your weight adding resistance and causing your chest, arms and shoulders to work harder.

Your core is engaged and has to work harder when performing spiderman pushups. There are only three points of contact during the lowest point of the movement. Maintaining balance on three points forces your ab and core muscles to work overtime. (source: Quora)

SpiderMan Push UpSpiderMan Push Up

Upper Body Exercice: Dips

The dip is an exercise used in strength training. Narrow, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order).
Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps. (source:Dip (exercise))


Upper Body Exercice: Handstand Wall Shoulder Press

Handstand Wall Shoulder PressHandstand Wall Shoulder Press

Upper Body Exercice: Clapping Push Up

Clapping Push UpClapping Push Up

Upper Body Exercice: Walking Push Up

Walking Push UpWalking Push Up

Upper Body Exercice: Push Up with Rotation

Push Up with RotationPush Up with Rotation

Highly recommend Videos for top 10 Upper Body Exercices.

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Top 25 Upper Body Workout Exercices

The top 25 upper Body Workout Exercices are:

  1. Standard push ups
  2. Wide push ups
  3. Close push ups
  4. Side to side push ups
  5. Burpee
  6. Bear crawl push ups
  7. Pike push ups
  8. Handstand pushups
  9. Reverse rows over hand
  10. Reverse rows underhand
  11. Overhand Reverse close rows
  12. Reverse close rows underhand
  13. Clapping push ups
  14. Alternate in & out push ups
  15. Prone cobra
  16. Towel pull ups
  17. 3 position towel rows
  18. Wide overhand pull ups
  19. Close overhand pull ups
  20. Wide underhand pull ups
  21. Close underhand pull ups
  22. Side to side pull ups
  23. Dips on bar
  24. Chair dips
  25. Dips off a corner

All These exercices for upper Body workout don’t need any equipment. In fact, it is based only on the body weight. So it can be done at home !


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