Upper-body bodyweight exercises target the upper body muscles, such as the chest, back, shoulders, biceps, triceps and forearms, without using external weights or equipment. Examples include push-ups, pull-ups, dips, and planks. These exercises can help to increase upper body strength, endurance and flexibility.
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| Upper Body Bodyweight Exercises - Health Review Desk |
BENEFITS OF UPPER BODY WORKOUT
Upper body workouts have numerous benefits; strengthening the upper back and chest muscles can help improve posture, reducing the risk of back pain and discomfort. Regular upper body workouts help increase strength and muscle mass in the arms, shoulders, chest, and back, making daily tasks easier and reducing the risk of injury.
A more muscular upper body can improve performance in sports and activities that require upper body strength and power, such as basketball, tennis, and weightlifting. Resistance training can help improve bone density, reducing the risk of osteoporosis and fractures. Building muscle in the upper body can help increase metabolism and improve overall body composition, leading to a leaner, more toned appearance. Exercise has been shown to improve mood, reduce stress and anxiety, and boost self-confidence; upper-body workouts are no exception.
Push-ups for Upper Body Bodyweight Exercises:
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Push-ups for Upper Body Bodyweight Exercises |
Push-ups are a great upper bodyweight exercise that works the chest, triceps, and shoulders. By supporting your weight on your hands and feet, you engage multiple muscle groups, making push-ups an effective way to build strength and muscle in your upper body. Additionally, push-ups are convenient as they can be performed anywhere without equipment. Start with a few repetitions and gradually increase the number as you get stronger.
Pull-ups for upper body bodyweight exercises:
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| Pull-ups for upper body bodyweight exercises |
Pull-ups are a great upper body weight exercise that primarily works your back, biceps, and shoulder muscles. They also engage your core, grip strength, and arms to a lesser extent. How To perform basic pull-ups:
- Your palms should be facing away from your body when you dangle from a pull-up bar, and your hands should be slightly wider than shoulder-width apart.
- When your chin is over the bar, pull your body toward it.
- Lower yourself down with control until your arms are fully extended.
- Repeat for desired reps.
Pull-ups can be modified or simplified using an assisted pull-up machine or incorporating jumping pull-ups.
Dips for upper body bodyweight exercises:
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| Dips for upper body bodyweight exercises |
Dips are a great upper-body exercise that targets the triceps, shoulders and chest. Here are some variations you can try:
Parallel Bar Dips: Grab two parallel bars, lower yourself until your arms are at a 90-degree angle, and then back up.
Ring Dips: Similar to parallel bar dips, but using gymnastic rings for a more significant challenge.
Bench Dips: Place your hands on the bench behind you, legs extended in front of you. Lower yourself until your arms reach a 90-degree angle, then push back up.
Close Grip Dips: Dip with your hands closed together to place more emphasis on the triceps.
Remember to start with a manageable number of reps and gradually increase as you get stronger.
Planks for upper body bodyweight exercises:
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| Planks for upper body bodyweight exercises |
Planks are a popular upper-body weight-bearing exercise that targets multiple muscle groups, including the core, shoulders, triceps, and back. Here are a few variations of planks you can do for an effective upper-body workout:
Front plank: Start in a push-up position but keep your body straight, supported only by your arms and toes. Hold the position for 30 seconds to a minute.
Side Plank: Lie on your side, prop yourself up with one arm, and hold the position for 30 seconds to a minute. Repeat on the other side.
Elbow Plank with Arm Raise: Start in the front plank position, lift one arm off the ground, and hold for a few seconds. Repeat on the other arm.
Plank Jacks: Start in a front plank position, then jump both feet out and back together. Repeat for desired reps.
Remember to engage your core and maintain proper form throughout the exercise to maximize benefits and avoid injury.
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