by When it comes to building muscle and upper body strength, you don’t need a gym full of weights to get serious results. Bodyweight exercises can be incredibly effective for adding size and power — especially when done with intention, proper form, and progressive overload. Whether you’re working out at home, traveling, or just looking for a more functional approach to strength training, these six exercises will challenge your upper body in all the right ways.
1. Push-Up (and Variations)
Primary muscles: Chest, shoulders, triceps, core
The push-up is the king of upper body bodyweight exercises. It’s versatile, scalable, and effective for hypertrophy and strength.
Try:
- Standard push-ups for chest and triceps development
- Diamond push-ups to emphasize the triceps
- Archer push-ups or pseudo planche push-ups for more advanced resistance and shoulder activation
Pro tip: Slow your tempo (e.g., 3 seconds down, 1 second up) to increase time under tension and build muscle.
2. Pull-Ups
Primary muscles: Lats, biceps, rear delts, core
Pull-ups are essential for building a wide, powerful back. They also torch your biceps and develop grip strength.
Variations:
- Wide-grip pull-ups for width
- Chin-ups for biceps focus
- Commando pull-ups or explosive pull-ups to build upper-body power
Pro tip: Can’t do a full pull-up yet? Use resistance bands or do negatives (slow descents) to build strength.
3. Dips
Primary muscles: Chest, triceps, shoulders
Dips are an underrated mass-builder. They work the lower chest, stretch the pecs deeply, and challenge the triceps.
Equipment:
Use parallel bars, a dip station, or even sturdy chairs.
Progression:
- Lean forward more for chest focus
- Keep your body upright for more triceps activation
Pro tip: Keep reps slow and controlled to avoid shoulder strain.
4. Pike Push-Ups / Handstand Push-Ups
Primary muscles: Shoulders, traps, triceps
Want shoulder size and overhead pressing power without a barbell? Pike push-ups and handstand push-ups are your go-to.
Start with:
- Pike push-ups on the floor
- Progress to feet-elevated pike push-ups
- Work toward wall-assisted handstand push-ups
Pro tip: Focus on keeping elbows in and lowering your head between your hands for better shoulder engagement.
5. Bodyweight Rows (Inverted Rows)
Primary muscles: Rhomboids, lats, biceps, rear delts
Bodyweight rows are the horizontal pull to balance out push-ups and dips. They build mid-back thickness and help posture.
How:
Use a barbell in a rack, rings, TRX straps, or a sturdy table.
Make it harder:
- Elevate your feet
- Slow down the tempo
- Add a pause at the top
Pro tip: Squeeze your shoulder blades together at the top of every rep.
6. Plank-to-Push-Up (aka Plank-Up)
Primary muscles: Core, chest, shoulders, triceps
This hybrid move builds core stability and upper-body endurance — all while working your pressing muscles.
How:
- Start in a forearm plank
- Push up one arm at a time into a full plank
- Lower back down and repeat
Pro tip: Keep your hips square and your core tight to prevent twisting.
Final Tips for Muscle Growth with Bodyweight Training:
- Progressive Overload: Increase reps, slow your tempo, or use harder variations over time.
- Volume & Frequency: Train each muscle group 2–3 times per week with 3–5 sets per exercise.
- Nutrition: Eat in a slight calorie surplus with adequate protein (0.8–1g per pound of bodyweight).
- Rest & Recovery: Sleep well and allow muscles time to rebuild.
