Bodyweight Upper Body Workout for Intermediate
A bodyweight upper body workout for intermediate that you can do at home with no equipment. 6 exercises, about 47 minutes, targeting chest, lats, shoulders, triceps.
| Level | Intermediate |
| Equipment | None (bodyweight) |
| Time | About 47 minutes |
| Muscles | Chest, Lats, Shoulders, Triceps |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Decline Push-Up | 4 × 8–12 |
| 2. Chin-Up | 4 × 8–12 |
| 3. Kneeling Arm Drill | 4 × 8–12 |
| 4. V-Bar Pullup | 4 × 8–12 |
| 5. Bench Dips | 4 × 8–12 |
| 6. Push-Up Wide | 4 × 8–12 |
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.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- 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. Decline Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale.
2. Chin-Up
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
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. V-Bar Pullup
Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
5. Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
6. Push-Up Wide
With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
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.