56 Simple And Effective Bodyweight Exercises For Beginners

Upper-Body Bodyweight Exercises

Table of Contents show

27. Push-Ups

Position your hands in a way that when looked from above, your arms look like an arrow, rather than the letter T. It’s safer for your shoulders and produces greater muscle activation.
Contract your core and don’t let your hips sag, causing you to go into anterior pelvic tilt.
Don’t do half reps – use the full range of motion. Bring Sally all the way up and all the way down!

28. Knee Push-Ups

The set up for a knee push up is very much like the set up for any other push up – hands are placed slightly wider than shoulder-width, the core is engaged and tight, you bend the elbows and lower your upper body until your chest touches the ground. The only obvious difference is that you are on your knees and thus moving less weight. It doesn’t really matter if you keep your legs like mine or just rest them on the ground – just go with whatever is more comfortable for you.
Five progressions to your first push-ups

29. Feet-Elevated Push-Ups

If you find regular push-ups too easy, here’s an interesting variation that makes them much more challenging.

Simply place your feet on an elevated surface and keep the rest of the setup the same.

Don’t let your hips sag!

30. Pike Push-Ups

Starting position is very much like the Downward-facing dog yoga pose, although you are only at your toes. Bend your arms and try to keep your elbows close to your body, rather than them going sideways (like a T-form). Keep your spine straight and your neck neutral. Follow the same pathway and return to starting position. You are gonna feel the exercise mostly in your shoulders and triceps. It’s an extremely challenging exercise!
Sculpted Arms at Home: No Equipment Upper Body Workout

31. Spiderman Push-Ups

Yet another advanced push-up variation.

You start in a high plank position, lower yourself into a push-up, and draw your left knee towards your left elbow.

Return back to starting position and repeat on the other side.

32. Diamond Push-Ups

Put your hands together so that your thumbs and index fingers form a triangle and place them under your chest.

Lower yourself down while keeping a neutral spine.

Keep your elbows close to your body and push yourself up.

33. Hand-Release Push-Ups

Very much like your regular push-up but you go all the way down to the ground.

Lift your hands off the floor for a second and push yourself back up to your starting position.

34. Bodyweight Dips

Whether you’re doing dips on a chair or a dip station they are a very effective bodyweight exercise to train your triceps and shoulders.

Keep your torso as close to the chair as possible and don’t let your elbows flare out to the sides – point them directly behind you. The further you stretch your legs forward, the more challenging the exercise (because you have to push more of your weight up). You’re definitely gonna feel the burn at the back of your arms!
Sculpted Arms at Home: No Equipment Upper Body Workout