Upper Body Bodyweight Workout

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Work your way towards strong, lean arms and a perky bust with these upper body bodyweight workouts. 

Are you ready to have lean arms, strong shoulders, and a lifted breast? Do you want to feel confident rocking that new bikini or bodycon dress you’ve been dying to wear? If so, then get ready for these fast and easy upper body bodyweight workouts that will leave you feeling sore the next morning (in a good way!). 

This bodyweight arms workout will strengthen your back, shoulders, arms, and breasts simultaneously. For each round, we’ll be doing 30 seconds on with a 15 second break in between each exercise. 

Source: Mirror.co

If you’re looking for a wide variety of workouts to do at home, Mirror is definitely one of our favorite workout systems. Blending seamlessly into your home, Mirror offers 50+ genres, 5-60 minute classes from absolute beginner to expert levels. You can pick from new live classes daily, or their library of thousands of on-demand classes.

Upper Body Bodyweight Workouts

 

Lay Down Push Up

  1. Get into a push up position with your arms held straight at shoulder-width apart.
  2. Slowly lower yourself towards the ground until your belly and chest are on the floor. 
  3. Extend your arms to the side, then bring them back towards your chest.
  4. With your palms on the ground, push yourself back up to your starting push up pose.
  5. Repeat.

Upper Body Bodyweight Workout

Shoulders Push Up

  1. Start in a wide stance push up position with your hips slightly raised. Your body should be in an upside-down “V” like you doing a downward-facing dog yoga pose. 
  2. Using your shoulder muscles, bend at the elbow and lower your head a few inches towards the ground.
  3. Push yourself back up and repeat.

Back Squeeze

  1. Standing on your knees, stretch your arms out to your side like you’re making a “T.”
  2. Move your arms back while pushing your chest out, squeezing your shoulder blades together.
  3. Move your arms back to your side and repeat.

Upper Body Bodyweight Workout

Superman Reach Out

  1. Start with your chest and belly on the floor and your feet tucked underneath on the ground. 
  2. Reach your arms out in front of you, stretching your fingertips as far as you can.
  3. Pull your arms back, bending at the elbow and squeezing your back muscles. At the same time when you move your arms, raise your chest slightly off the ground like you’re making a bow shape.
  4. Release your chest back towards the ground and reach your arms out in front of you again.
  5. Repeat.

Dolphin Hold

  1. With your feet and palms on the floor, make an upside-down “V” with your body. Now, lower yourself onto your forearms and clasp your hands together. Your head can rest on the ground or cradle it in between your clasped palms.
  2. Keep your legs as straight as possible without dipping your hips.
  3. Hold this pose for 30 seconds.

Tricep Kick Backs

  1. For this bodyweight arms workout, we will be using handheld weights. Start on your hands and knees and pick up one weight with your right hand. 
  2. Extend your left arm back towards your butt, raising and lowering the weight at your elbow. Try to keep your shoulder and biceps locked.
  3. Continue this motion for 30 seconds and then repeat on the other arm.

Triceps Push Together

  1. Standing on your knees, extend your arms to the side in the shape of a “T.”
  2. Stretch them towards your back, pinching your shoulder blades together.
  3. Now, make a flutter motion with your arms for 30 seconds.

Triceps Push Back

  1. Standing on your knees, extend your arms to the side in the shape of a “T.”
  2. Stretch them towards your back, pinching your shoulder blades together.
  3. With your shoulders together, raise your extended arms up and down for 30 seconds.

Upper Body Bodyweight Workout

Arm Up and Backs

  1. Standing on your knees, extend your arms to the side in the shape of a “T” with your fists clenched together.
  2. Stretch them towards your back, pinching your shoulder blades together.
  3. Make a “T” position again, and now raise your arms up towards the sky. 
  4. Continue with this up and back motion.

Flappy Bird

  1. Rest your palms together in a prayer pose with your hands in front of your forehead. Your elbows should be pushed out towards the sides.
  2. Keeping your hands in place, squeeze your elbows together.
  3. Repeat.

Vertical

  1. Rest your palms together in a prayer pose with your hands in front of your forehead. Your elbows should be pushed out towards the sides.
  2. Keeping your hands together, extend your arms out straight.
  3. Repeat.

Unicorn

  1. This upper body bodyweight workout starts with your arms bent at the elbow in a “V” shape with your palms by your head. 
  2. Keeping your elbows bend, reach your arms above your head and back down again.

Move n.4

  1. With your elbows bent, place your palms behind your head.
  2. Squeeze your elbows towards each other in front of your face. 
  3. Push them back out towards the side and repeat.

Move n.5

  1. With your elbows bent, place your palms right below your chin.
  2. Move your elbows in towards each other. Your palms should now be next to your ears.
  3. Repeat.

Move n.6

  1. Grab your elbows with your opposite arms and raise them above your head.
  2. Keeping them clasped together, move your arms down in front of your chest.
  3. Repeat.

Plank

  1. For this upper body bodyweight workout, you can choose to hold a plank pose in a traditional push up position or on your forearms. 
  2. Hold still for 30 seconds.

Remember that these exercises should be rotated with other muscle groups for a holistic body workout. For tone legs and flat abs, check out our ballet-inspired cardio workout or this 20-minute cardio HIIT session. And don’t forget to work that booty using this engaging hourglass workout class.