5 Upper Body Exercises Without Weights

5 Upper Body Exercises Without Weights

The time between the gym and working out is where most people forget about their workout routines. They can put their workout clothes on and go for a run but don’t actually do any of the exercises, or they forget to do anything and then skip the gym altogether. We’ve compiled a list of upper body exercises that can be done without weights, which will help you work out your arms, chest, shoulders, triceps, and back.

It’s easy to get caught up in the latest information on exercise and diet and ignore the most important component of the equation: the actual physical movement. When you’re struggling to make your way through a strength workout, it can be hard to think about anything else. But even the best exercise programs can stall out without the proper support.

While most people think of the upper body consisting of the chest and arms, there is much more to the upper body than meets the eye. For one, the upper body consists of the shoulders, sternum, and neck. The upper body also consists of the upper arms, biceps, and forearms. When we think of the upper body, we think of the chest and arms.

It’s never easy to reach your upper body goals. The only thing you should be worried about is how much your abs look like your lower body friends. Don’t worry, I’ve got you covered. I’ve compiled 5 upper body exercises but without the added hassle of weights, allowing you to exercise like an athlete, without the bulky equipment. Here are 5 upper body exercises without weights for you to try.


Planks are an incredible upper body exercise that helps to tone your arms, shoulders, abs, and core, and they’re also great for increasing your functional level of strength. They can be done in different positions like the traditional “plank” where you’re straight up, the 2-hand plank where you’re rocking your body side to side, and the side plank where you hold one hand on the ground, the other straight up. The plank is also an excellent lower body exercise that can be done by standing on your toes or bending at the knees and is an effective abdominal toner, so it’s great for your core.


Push-ups were first developed as a weight training exercise, but as time went on, they became to be one of the most popular upper body exercises. They’re one of the few exercises that work both your arms and your chest, and they’re relatively simple to perform. While push-ups aren’t the most efficient exercise, they’re a great place to start and will train all of your muscles without too much stress to your joints.

Bench Dips 

Bench Dips are one of the most popular upper-body exercises, though many people still think they are only for building strong pecs and triceps. But what most people don’t realize is that it is also an effective back exercise. Bench dips are the most effective way to build your chest, biceps, and arms. Bench dips will strengthen your back muscles, improve your posture, and keep you injury-free.


Crunches are a great exercise for building upper body muscles, especially if you’re trying to tone up your arms. But not every crunch is the same. If you’re worried about hurting your neck, you can do regular crunches or decline crunches. Most experts agree that the decline is the best option for beginners because you can lower your head to the ground without placing any stress on your neck.

Arm Circles 

One of the most important parts of your upper body is your arms. Most of the time, we use our arms to reach for things and touch others, and these basic tasks involve a lot of movements and movements that require a good muscle tone of your arms. Arm circles are a simple movement that can help you tone your upper body if you do it on a daily basis.

The upper body is an often-neglected area of the body. It is the area we use the most, and without it, we can easily become weak and less than physically fit. This usually stems from the fact that most people over the age of 45 have less muscle mass than those who are younger, and as such, find it difficult to complete the normal strength exercises that those of us who are younger would find easily natural.

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