Bodyweight Upper Body Workout for Beginners
A bodyweight upper body workout for beginners that you can do at home with no equipment. 5 exercises, about 31 minutes, targeting chest, lats, shoulders, upper & mid back.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 31 minutes |
| Muscles | Chest, Lats, Shoulders, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Pushups | 3 × 10 |
| 2. Pullups | 3 × 10 |
| 3. Kneeling Arm Drill | 3 × 10 |
| 4. Inverted Row | 3 × 10 |
| 5. Incline Push-Up | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Pushups
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale.
2. Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
3. Kneeling Arm Drill
This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
4. Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
5. Incline Push-Up
Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
Weekly plans that use this workout
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Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.