10 Upper Body Exercises You Can Do Anywhere without Weights

10 Upper Body Exercises You Can Do Anywhere without Weights

Are you looking for ways to increase your upper body strength without weights or a gym membership? Look no further than these ten exercises that can be done practically anywhere, with no equipment required.

1. Push-ups

Push-ups are a classic upper body exercise that works the chest, shoulders, triceps, and core. To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground and then push back up to the starting position.

2. Plank Shoulder Taps

This exercise not only targets your upper body but also engages your core muscles. Begin in a plank position with your arms straight and your feet close together. Alternate tapping your left-hand to your right shoulder, then repeat on the other side.

3. Triceps Dips

Triceps dips target the back of your arms and can be done using a sturdy chair, bench, or even the edge of a bed. Sit with your hands facing forward, fingers pointed towards your feet. Straighten your arms and lift your body off the chair, then slowly lower yourself down until your elbows make a 90-degree angle. Push back up to the starting position.

4. Diamond Push-ups

Diamond push-ups are a variation of the traditional push-up that put more emphasis on the triceps and chest muscles. To do a diamond push-up, place your hands close together in a diamond shape directly below your chest. Lower your body as you would in a standard push-up, keeping your elbows close to your body.

5. Pike Push-ups

Start in a downward-facing dog position, then lower the top of your head to the ground between your hands. This exercise engages the shoulders, chest, and triceps.

6. Superman

This exercise can be done lying face down on the ground. With both arms and legs extended, lift your arms, chest, and legs off the ground simultaneously. This exercise targets the lower back and upper body muscles.

7. Plank-up

Begin in a plank position with your forearms on the ground. Push up onto one hand at a time, ending in a push-up position. Return to the starting plank position, alternating between arms.

8. Shoulder Circles

Shoulder circles can be done standing or sitting. Simply raise your shoulders up towards your ears, roll them back and down, and then forward and up again in a circular motion. This exercise helps to prevent shoulder injuries and increases flexibility in the upper body.

9. Arm Circles

Arm circles are another great exercise for increasing flexibility in the upper body. Begin by standing with your arms out to the side. Circle your arms forward and then back, gradually increasing the size of the circles.

10. Bear Crawl

Start on all fours, with your hands and feet touching the ground. Lift your knees off the ground, keeping your back straight and your core tight. Take small steps forward and backward, alternating between hands and feet.

In conclusion, you don’t need weights or a gym membership to strengthen your upper body. These ten exercises can be done anywhere at any time and are a great way to increase muscle strength and flexibility in your upper body. Incorporate them into your daily routine and watch as your upper body strength improves.

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