The road to sculpting a lean upper body doesn’t always require a gym membership or fancy equipment.
In fact, some of the most effective exercises can be performed using just your body weight.
That’s why incorporating abodyweight workoutproves to be invaluable.
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Squeeze your core, and lower your body close to the ground, pause, then push back up.
Repeat for desired sets and reps, prioritizing form.
Start in a plank position with your hands under your shoulders.
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Alternate sides, maintaining stability and squeezing your core.
Perform renegade rows for three sets of 10 to 15 reps per side.
Pike Press
The pike press is an excellent compound/bodyweight exercise to develop a lean upper body.
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It’s hands-down the best option for improving pressing strength and sculpting your delts.
Lift your hips slightly higher while keeping your arms and legs straight.
Shift your weight onto your shoulders, lowering your head toward the ground.
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Press back, engaging your abs the whole time.
The dynamic combination targets upper-body muscles from diverse angles, promoting a well-rounded and sculpted physique.
Take your time, and find a flow as you move through each position.
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Next, exhale as you push through your hands and drive yourself into a down-dog position.
Inhale, returning to plank.
Perform three sets of five to eight reps for the yoga pushup.
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Opting for fewer reps is advisable, given the intensity of combining two movements into one cohesive exercise.
Extend your legs, keeping a slight knee bend, and place your heels on the ground.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
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Push through your palms to extend your arms fully, squeezing your triceps at the top.
Maintain an upright position, avoid shrugging shoulders, and focus on controlled reps.
Modify by bending your knees more if needed.
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Complete three to four sets of 12 to 15 reps.
If you intend to use tempos or pauses, decrease the reps to eight to 12.
This challenging exercise not only intensifies your strength training but also offers a shoulder-friendly option.
Get ready to sculpt and define your triceps.
Execute bodyweight tricep extensions by placing your hands shoulder-width apart, fingers forward out in front of you.
Lower by bending your elbows.
Push through your palms to fully extend your arms.
Maintain a straight body, and engage your core.
Perform controlled movements for the desired reps.
This advanced exercise efficiently targets and sculpts the triceps, requiring no extra equipment.
This exercise combines the stability of a plank with the challenge of resisting side-to-side movement during the shoulder taps.
Perform planks with shoulder taps by starting in a plank position with your hands beneath your shoulders.
Lift one hand, tap the opposite shoulder, and return to the starting position.
Repeat with the other hand, alternating taps.
Engage your core, maintain stability, and perform controlled movements for the desired reps. To develop this, you better target all of the muscles in your core.
A rotating T plank does just that.
Additionally you’ll target your shoulders and upper back.
Start in a plank positionwith your hands beneath your shoulders.
Maintain a tight core throughout, squeezing your abs as you rotate.
Return to the plank, position and repeat on the other side.
Three sets of five to eight reps per side will get the job done.
Lower to a forearm plank one arm at a time and return to the high plank, alternating sides.
Keep your abs engaged for stability and execute methodically.
While many workouts concentrate on the front of your abs, this one breaks the mold.
Amp up the intensity by incorporating tempos and pauses to truly challenge yourself.
Lower your hip in a controlled dip, then push it back up, squeezing your obliques.
Focus on maintaining a straight line throughout each rep.
Perform two to three sets of 10 to 15 reps per side.
