Are you on a mission tostrengthen your upper bodywithout needing any fancy equipment?
If so, you’re in the right place.
We get itnot everyone has the time to hit the gym and lift weights.
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Fortunately, bodyweight training can be an effective way to boost your strength and improve body composition.
Push your body up until your arms are fully extended, keeping your body straight.
If needed, use an elevated surface to make this exercise easier."
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Complete four sets of 10 to 15 reps with 60 seconds of rest between sets.
“Start in a plank position on your forearms.
Push up from one arm to a pushup position, and then follow with the other arm.
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Return to the forearm plank by lowering one arm down and then the other,” says Masi.
Perform four sets of eight to 10 reps per arm with 60 seconds of rest between sets.
“Keep your heels off the ground by staying on your toes.
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Hold this position for one to two seconds before returning to the starting position.”
Aim for five sets of 10 to 15 reps with 60 seconds of rest between.
“Stand with your arms extended by your sides, parallel to the ground,” says Masi.
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“Make small circles with your arms, and continue until the shoulder muscles start to burn.
Alternate direction of the circles with each set.”
Complete four sets of doing arm circles for 30 to 60 seconds uninterrupted.
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Rest for 60 seconds between each round.
Lift your knees slightly off the ground.
Keep your back flat and hips low.
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Moving backward with the same exercise can make this harder and more of an upper-body focus."
Do four sets of 30 to 60-second bear crawls, resting for 60 seconds between sets.
“Sit on the edge of a sturdy chair or bench.
Place your hands beside your hips and grip the edge.
Move your hips off the chair with your legs extended forward.
Complete four sets of 10 to 15 reps with 60 seconds of rest between sets.
