The 50 Best Bodyweight Upper Body Exercises:
(If you want to improve your confidence on the pitch, make sure you read the full article)
Bodyweight exercises are one of the best things that you can do to make you feel, look and move better.
If you feel clumsy at times or you feel like your coordination is off, I would recommend diving into bodyweight training to look to get full control of your body and total body movement.
I understand that lifting heavy weights may be fun and very rewarding to see numbers go up, but if you can not move correctly with just your body weight, increasing the load on your muscles, joints and ligaments with extra weight does you no good and may even cause you to get injured or to decrease your performance.
As world-renowned strength coach (and creator of FMS), Gray Cook said: don’t add strength to dysfunction, meaning DO NOT load weights on the bar before you can get into the correct positions.
For experienced lifters and gym-goers, you might think that bodyweight exercises are a waste of time and do nothing for your strength and performance gains.
But you need to trust me on this one, bodyweight exercises are one of the best things you can do to improve your body. They allow you to become more familiar with your body and how it moves. You will become better at controlling your body in space which will allow you to be quicker in sport and more mindful of your body in daily life.
I can say one of the most important things that I have taken away from training and looking to improve myself is the relationship that I have developed with my body. I feel like I am very “in-tune” with my body, and for the most part, I do a pretty good job of listening to my body. Much of that can be attributed to bodyweight training and being able to focus on the activation of certain muscles during each and every rep.
I want to share with you 50 of the Best Upper Body Exercises that you can do at home, or on the road when you are traveling.
Most of them, you won’t need any equipment for, but some of the exercises will require a resistance band, which should cost you no more than $30.
- Standard Width Pushups:
2. Banded Pushups
3. Triangle Pushups
4. Hands In Pushup
5. Hands Off Explosive Pushup:
6. Clap Pushups:
7. One Hand Wide Pushup:
8. Hands Turned Out Pushups:
9. Wide Pushups:
10. Yoga Pushups:
11. Staggered Pushups:
12. Pushup to Shoulder Tap:
13. Spiderman Pushup:
14. Banded Alternating Shoulder Press:
15. Banded Tricep Extension:
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16. Close to Wide Pushup:
17. Incline Pushups:
18. Incline Wide Pushups:
19. Resistance Band Shoulder Press:
20. Side to Side Pushups:
21. Skullcrushers:
22. Typewriter Pushups:
23. T-Pushups:
24. Pushup + Reach:
25. Banded Upright Row:
26. Standard Grip Chin-Ups:
27. Banded Rear Delt Flys:
28. Double Arm Resistance Band Bicep Curls:
29. Alternating Resistance Band Bicep Curls:
30. Band Pull-Aparts:
31. Resistance Band- Front to Side Raise:
32. Pushup Ladder with Partner:
33. Chair Dips:
34. 3-Point Pushup:
35. Resistance Band Bicep Isometric Hold:
36. Resistance Band Front Raises:
37. Resistance Band Lateral Raises:
38. Resistance Band Row:
40. Resistance Band- Single Arm Curl Isometric Hold:
41. Reverse Supermans:
42. Resistance Band Pulldowns:
43. Diagonal Band Pull Aparts:
44. Forward/Backward Arm Circles:
45. Swivel and Rotate:
46. Dynamic Back Rows:
47. Row-Isometric Hold:
48. Supermans
49. Bird-Dog Hold
50. Wide Grip Chin-Ups:
As always, I don’t like to recommend sets and reps because every single individual looks and moves differently. Therefore, prescribing a generic training split will do you more harm than good. The most important thing is to make sure that you are moving correctly and with good quality.
If you have any specific questions, don’t hesitate to reach out!
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