Upper Body Bodyweight Exercises

Last Updated on September 26, 2025

If you’ve ever thought you needed fancy equipment or a gym membership to build a strong, toned upper body… surprise! You don’t. Some of the most effective upper body workouts can be done with nothing more than your own body weight and a little floor space.

As a functional health practitioner and trainer with nearly two decades of experience, I’ve seen it time and again: bodyweight upper body exercises aren’t just convenient—they’re incredibly effective. They strengthen your arms, shoulders, chest, and back while also improving posture, balance, and core stability. And the best part? You can do them literally anywhere…your living room, a hotel room, or even the park.

But I also find that a lot of my clients aren’t familiar with bodyweight exercises for the upper body.

Enter this post with the 8 best upper body exercises without any equipment.

So whether you’re brand new to exercise or looking to freshen up your routine, these upper body bodyweight only exercises will challenge your muscles, boost your metabolism, and help you feel stronger in your own skin.

 

 

 

Benefits of Bodyweight Upper Body Exercises

 

Before we dive into the “how,” let’s talk about the “why.”

• Accessibility: No weights, no problem. Your body is the resistance.
• Scalability: From beginner to advanced, you can modify the angle or tempo to meet your fitness level.
• Joint-Friendly Strength: Many of these moves build functional strength without overloading your joints.
• Core Activation: Upper body training isn’t just about arms—your abs and back fire up with every rep.
• Better Posture & Confidence: Strong shoulders and back muscles help you stand taller and reduce tension.

If you’re short on time or equipment, this is the best way to get a full upper body workout with zero excuses.

 

The 8 Best Bodyweight Upper Body Exercises

 

These are my tried-and-true favorites for toning arms, shoulders, chest, and back—all with nothing more than your body weight.

1. Incline Push-Ups

Place your hands on a wall, countertop, or bench with your feet shoulder-width apart. This is your start position. The higher the incline, the easier the move. Inhale as you lower your chest toward the surface, keeping your body in a straight line and elbows in by your sides. Exhale and push back up to the start position. Flatten the incline for more challenge—for example, use a kitchen countertop instead of a wall.

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2. Modified (or Standard) Push-Ups

Start in a plank position with your hands under your shoulders and feet hip-width apart. For the modified version, drop to your knees while keeping your body in a straight line from head to knees. Inhale as you bend your elbows and lower your chest toward the floor. Exhale as you press back up to the start position, engaging your chest, shoulders, and arms.

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3. Shoulder Taps

Start in a high plank position with your hands under your shoulders and feet hip-width apart for stability. Keep your core tight and body in a straight line. Inhale as you prepare, then exhale as you lift one hand to tap the opposite shoulder. Place it back down, then switch sides. Continue alternating taps while keeping your hips steady.

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4. Superman Holds

Lie face down on the floor with your arms extended overhead and legs straight, feet hip-width apart. Inhale to prepare. Exhale as you lift your chest, arms, and legs off the floor, squeezing your back muscles and glutes. Hold briefly at the top, then inhale as you lower back down to the start position with control.

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5. Speed Bags

Stand with your feet staggered—one foot slightly in front of the other—and bring your fists up near your face as if protecting your chin. Inhale to prepare. Exhale as you begin rotating your fists quickly over each other, like you’re punching an invisible speed bag. Keep your elbows lifted and core engaged as you move.

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6. Tricep Dips

Sit on the edge of a sturdy chair or bench with your hands at your sides, fingers pointing forward. Place your feet hip-width apart and walk them a few steps forward. Slide your hips off the edge to start. Inhale as you bend your elbows and lower your body until your arms form a 90-degree angle. Exhale as you press back up, straightening your arms without locking your elbows.

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7. Arms Pulldowns

Lie face down with your arms extended straight back alongside your body, palms facing the floor. Legs stay straight, feet hip-width apart. Inhale to prepare. Exhale as you lift your chest and arms off the floor, squeezing your shoulder blades together. Hold briefly at the top, then inhale as you lower back down with control.

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8. (modified) Tricep Push-Ups

Start in a (modified) plank position with your hands directly under your shoulders and feet (or knees) hip-width apart. Keep your body in a straight line from head to heels (or drop to your knees for a modified version). This is your start position. Inhale as you bend your elbows straight back along your sides, keeping them tucked close to your ribcage. Lower your chest toward the floor with control. Exhale as you press through your palms and straighten your arms, returning to the start position. Focus on squeezing your triceps at the top.

 

 

 

How to Turn These Into a Bodyweight Upper Body Workout

 

Want a quick, equipment-free upper body workout? Try this circuit:

1. Do 5-6 moves from the list.
2. Do each for 20 reps (on both sides where applicable)
3. Rest for 15 seconds between exercises.
4. Complete 2–3 rounds.

OR

1. Do 2 sets of 20 reps of all 8 exercises.
2. Remember to warm up and cool down before and after the exercises.

 

You’ll feel the burn in all the right places without ever lifting a dumbbell.

Tips for Better Results

 

• Focus on form over speed: Quality reps always beat sloppy ones.
• Engage your core: This isn’t just about arms-your abs will thank you.
• Consistency matters: Aim to sprinkle these in 2–3 times a week.
• Fuel your body right: Nutrition makes all the difference. Eating for your metabolic type helps you recover faster and see results quicker. Take my Metabolic Type Quiz to find your match.
• Find your perfect fitness fit: Curious what kind of program will get you the fastest results? Take my Program Style Quiz to discover yours.

 

Bodyweight upper body exercises are one of the simplest, smartest ways to build strength without stepping foot in a gym. Whether you’re traveling, short on time, or just prefer a minimalist approach, these moves deliver real results.

Remember, strong arms and shoulders aren’t just about appearance. They’re about supporting your posture, boosting your confidence, and helping you move through life with ease.

Grab your mat (or just some floor space), press play on my demo video, and let’s get moving!