Upper-Body Bodyweight Workout: 5 Must-Have Exercises

Bodyweight workouts often don’t get the credit they deserve. However, with the right strategy in place, bodyweight exercises can be just as effective as lifting weights in a gym.

By manipulating factors such as repetition tempo, exercise selection, and progression, you can elicit the same strength, muscle growth, and endurance adaptations you’d expect from traditional resistance training.

No gym for an upper-body workout? No problem. Whether you’re working out in your living room, a park, or even a hotel room, all you need is your body and a bit of space.

Here’s a list of five must-have exercises to incorporate into your upper-body bodyweight workout routine.

What Is an Effective Upper-Body Bodyweight Workout?

An effective upper-body bodyweight workout is more than just stringing together a few familiar exercises. It’s a well-thought-out combination of movement patterns, progression strategies, and intentional focus on technique – all designed to maximize results while minimizing the risk of injury.

So, what makes a bodyweight upper-body workout truly effective:

Exercise Variety for Balanced Development

To build strength evenly across the upper body, your workout should include exercises that target all major muscle groups. Focus on moves that work your chest (e.g. push-ups), back (e.g. bodyweight rows), shoulders (e.g. pike push-ups), and arms (e.g. tricep dips or isometric holds).

Including a range of push and pull exercises ensures balance, which improves aesthetics, enhances functional performance, and reduces the risk of muscular imbalances (1).

Progression and Scalability

One of the most overlooked aspects of bodyweight training is progression. Simply repeating the same exercises at the same intensity can limit your results over time.

Effective workouts intentionally progress in difficulty – they may involve increasing repetitions, slowing down the tempo, elevating your feet for more challenging angles, or incorporating advanced variations like archer push-ups.

Progression ensures continuous strength and muscle gains while keeping workouts engaging (2).

Scalability is equally important. Whether you’re new to fitness or a seasoned athlete, a good bodyweight workout can adapt to where you are now.

Beginners can start with modified versions (such as knee push-ups or wall-supported rows), while advanced individuals can scale up with explosive movements or additional isometrics for control.

Prioritizing Form and Control

Without external weights to focus on, bodyweight workouts bring attention to how you move your body. Proper form and control are non-negotiable for effective results (3).

Exercises performed with mindful movement – such as controlled push-ups with a full range of motion – activate muscles more thoroughly than sloppy, rushed reps. Good form also protects your joints from strain and teaches the body how to move efficiently.

Read more: This Is How A Toned Body For Men Looks Like, According To Science

Sample Upper-Body Bodyweight Workout Plan

This workout consists of five carefully selected calisthenics exercises that are designed to target your chest, back, shoulders, and arms. Perform 3 rounds of the following circuit with 90 seconds rest between rounds. Adjust set and rep ranges for your fitness level where necessary.

• Perform 8-12 reps for strength or 12-15 reps for endurance per exercise.
• If an exercise is unilateral (using one side at a time), complete reps on both arms/sides.

Workout Summary

1. Push-Ups – 8-12 reps
2. Pike Push-Ups – 8-12 reps
3. Supermans – 10-12 reps or 3-second holds
4. Bodyweight Rows – 8-12 reps
5. Tricep Dips – 8-12 reps

1. Push-Ups

Target Muscles: Chest, shoulders, triceps, and core. 

Push-ups are a fundamental bodyweight exercise that builds pressing strength and stabilizes your core. 

How to Perform:

1. Start in a high plank position with your hands shoulder-width apart and directly under your shoulders.
2. Engage your core to maintain a straight line from your head to your heels.
3. Lower your chest toward the ground, keeping your elbows at a 45-degree angle to your body.
4. Push back up to the starting position.

Regression (easier variation): 

• Knee push-ups (perform from your knees instead of toes).
• Incline push-ups (place your hands on an elevated surface such as a bench or wall).

Progression (harder variation): 

• Diamond push-ups (hands close together under your chest).
• Archer push-ups (shift weight side-to-side, one arm bears most weight).

2. Pike Push-Ups

Target Muscles: Shoulders, upper chest, and triceps. 

Pike push-ups mimic a vertical pushing motion, emphasizing shoulder strength and stability. 

How to Perform:

1. Start in a downward dog position with your hands and feet on the ground and your hips high in the air.
2. Bend your elbows and lower your head toward the ground, keeping your neck neutral.
3. Push through your hands to return to the starting position.

Regression (easier variation): 

• Reduce the range of motion (don’t go as low).
• Perform the movement against a wall (wall pike push-ups).

Progression (harder variation): 

• Elevated pike push-ups (feet on a raised surface such as a chair).
• Handstand push-ups against a wall.

3. Supermans

Target Muscles: Lower back, upper back, shoulders, and glutes. 

This exercise strengthens your posterior chain, including your upper back, which is often neglected in bodyweight training. 

How to Perform:

1. Lie face down on the floor with your arms extended overhead.
2. Engage your core and squeeze your glutes as you lift your arms, chest, and legs off the ground.
3. Hold for a second at the top, then lower back down with control.

Regression (easier variation): 

• Lift only your arms or only your legs instead of both simultaneously.
• Limit how high you lift, focusing on form.

Progression (harder variation): 

• Weighted supermans (hold a small weight or resistance band).
• Add a hold at the top for 3-5 seconds.

4. Bodyweight Rows (using a sturdy bar or rings)

Target Muscles: Upper back, lats, biceps, and core. 

Rows balance pressing exercises by focusing on pulling strength and postural muscles. 

How to Perform:

1. Position yourself under a low bar or use gymnastic rings. Hold the bar with an overhand or underhand grip.
2. Lie back so your body forms a straight plank, with your heels resting on the ground.
3. Pull your chest to the bar by squeezing your shoulder blades together.
4. Lower yourself back to the starting position with control.

Regression (easier variation): 

• Increase the bar height so you’re less horizontal.
• Bend your knees to reduce the weight you pull.

Progression (harder variation): 

• Perform with straight legs for a more horizontal position.
• Progress to single-arm rows to increase the difficulty.

5. Tricep Dips (using parallel bars or a sturdy surface)

Target Muscles: Triceps, chest, and shoulders. 

Tricep dips isolate your arm muscles while also challenging balance and core stability. 

How to Perform:

1. Find parallel bars or a sturdy chair/bench and place your palms on the surface.
2. Lower your body by bending your elbows to about 90 degrees, keeping your chest upright.
3. Press through your palms to return to the starting position.

Regression (easier variation): 

• Perform chair dips with your feet on the ground for added support.
• Limit your range of motion to avoid strain.

Progression (harder variation): 

• Perform dips on parallel bars, keeping your legs off the ground.
• Add weight by placing a backpack or weighted vest on your back.

Is 5 Exercises for the Upper Body Enough?

Yes, 5 exercises for the upper body can absolutely be enough if the workout is well-structured. The focus should be on quality over quantity.

Each exercise should target a different muscle group or movement pattern – such as pushing, pulling, and stabilization – to avoid redundancy and ensure balanced development.

Incorporating compound movements (such as push-ups or bodyweight rows) allows you to engage multiple muscle groups simultaneously, which gives you the most efficient workout (4). Proper form, controlled tempo, and appropriate progressions also amplify results.

An effective workout isn’t about how many exercises you do, but how well those exercises address your goals and provide maximum benefit in a shorter time.

Can I Get Ripped with Bodyweight Exercises?

With proper programming, progressive variations, and the right nutritional approach, bodyweight exercises can deliver the strength, definition, and lean physique associated with being “ripped”.

Getting “ripped” refers to achieving low body fat levels while maintaining or increasing muscle mass, leading to visible muscle definition.

Bodyweight exercises can help you get ripped through:

• Muscle Hypertrophy

Building muscle involves applying progressive overload – continually challenging your muscles with increasing resistance or difficulty (5). With bodyweight exercises, this can be achieved through variations (e.g. switching from regular push-ups to archer or one-arm push-ups), increased reps, slower movement tempo, or adding holds to movements.

• Fat Loss

To reveal muscle definition, reducing body fat is essential. Bodyweight workouts can increase calorie burn and improve metabolic rate, particularly when performed in circuits or high-intensity intervals (6). Paired with a calorie-controlled diet, this supports fat loss effectively.

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• Functional Strength and Endurance

Bodyweight training builds strength and enhances endurance and core stability, which leads to balanced and functional physiques with aesthetic appeal (7).

• Consistency and Adaptability

One of the biggest advantages of bodyweight exercises is their versatility. They can be done anywhere and at any time, which helps you stay consistent – an important factor in getting “ripped”.

• Nutrition and Lifestyle

While workouts form the foundation, success is heavily dependent on other factors such as a nutrient-dense, protein-rich diet, adequate sleep, and stress management (8, 9, 10). Without these, it’s difficult to shed fat or support muscle recovery and growth.

Is Bodyweight Enough for an Upper-Body Workout?

Yes, bodyweight exercises can be enough for an effective upper-body workout. When properly programmed, they can build strength, endurance, and muscle definition.

By incorporating progressive overload – increasing the difficulty of exercises over time with variations such as one-arm push-ups or elevated rows – you can continue challenging your muscles and promoting growth (2).

A well-rounded bodyweight workout must include an exercise variety that targets all major upper body muscle groups, such as the chest, shoulders, back, and arms, while also engaging the core (1). Compound movements such as push-ups, dips, and bodyweight rows are highly effective for building strength and stability (3).

However, there are limitations in increasing resistance compared to weight training. These can be mitigated by using advanced variations, increasing reps, or slowing down the movement tempo to boost intensity (11). Alternatively, small additions such as resistance bands or gymnastics rings can add further challenge and variety.

Can I Do an Upper-Body Workout Every Day?

Yes, you can train your upper body every day, but it requires careful planning to avoid overtraining and maximize results. Recovery is essential as muscles grow and repair during rest, not during the workout itself. If you consistently train the same muscles without allowing adequate recovery, this can lead to fatigue, decreased performance, or injury (12).

To safely train your upper body daily, you should:

1. Vary Intensity: Alternate between high-intensity days (e.g. strength-focused workouts) and low-intensity or active recovery days (e.g. mobility work or light resistance).
2. Rotate Muscle Groups: Focus on different parts of the upper body each day. For example, you could target your chest and triceps one day, followed by your back and biceps the next, then your shoulders or core.
3. Modify Exercise Selection: Include a mix of compound and isolation exercises. Balance heavy-load movements with lighter exercises that emphasize stability or flexibility.
4. Monitor Fatigue: Pay attention to how your body feels. If you’re experiencing soreness or fatigue, it’s a sign to scale back and prioritize recovery.

Including rest days or active recovery sessions a few times a week is important for optimal progress. While consistency is key, overworking the same muscle groups without rest can hinder your performance and slow down results.

Read more: The 5 Reasons Why Calisthenics Is Better Than Weights

Is Calisthenics Safer Than Weights?

Calisthenics is generally considered safer than weight training for many individuals, particularly beginners. This is because calisthenics uses your bodyweight as resistance, which naturally limits the stress placed on your joints and reduces the risk of injuries caused by lifting excessive loads.

Exercises such as push-ups, pull-ups, and dips also tend to follow natural movement patterns, which can be gentler on your body.

However, safety in both calisthenics and weight training largely depends on technique. Improper form in calisthenics can lead to injuries, particularly with advanced movements such as planches or handstand push-ups, which place significant strain on the shoulders and wrists.

In addition, progressing too quickly without adequate strength or mobility can increase the risk of overuse injuries.

Although it’s potentially riskier if performed with poor technique or excessively heavy loads, weight training allows for precise control over resistance levels.

This can make it easier to progressively overload your muscles in a safe and controlled manner, as long as you maintain good form.

The Bottom Line

A strong upper-body routine includes a balance of push and pull exercises to target major muscle groups such as the chest, back, shoulders, and arms. Movements such as push-ups, bodyweight rows, and pike push-ups are effective and also promote functional strength and stability. Prioritizing proper form is the key to maximizing muscle engagement and avoiding injury.

For beginners, exercises can be scaled down with modifications, while advanced practitioners can ramp up intensity with explosive movements or isometric holds.