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Upper Body Workout Without Weights

Pragya T Mar 12, 2020
Are you wondering if it is possible to perform upper body workout without weights? Yes, it is possible. This Fitness story will guide you as to which workouts need to done.
When it comes to bodybuilding, people mostly opt for a gym membership. The expensive equipment and various sizes of dumbbells do help a person strengthen and develop muscles fast and effectively. However, if you don't wish to spend hours upon hours in the gym or pay expensive membership fees, then you can try another method.
With a home workout regime, you can include exercises for your upper body that doesn't require any weights. Given below, are the various exercises that you should include in your workout to build the muscles in the upper body region.

Building your Upper Body Muscles

Before you start following an exercise program for building muscles, it is important that you understand the major upper body muscles and their structure. This will help you to understand which exercise focuses on which muscle group, and thus, you can increase or decrease the number of sets.
For example, if you have more fat in the abdominal region then you can increase the number of sets for abdominal and waist exercises. Given below are 8 major muscles and the related exercises.

Deltoid Muscles

Deltoid muscles are located at the point of each shoulders and seem to be heart-shaped. To exercise these muscles, use decline push-ups and one arm push-ups.

Tricep Muscles

These are muscles which give the back of the upper arm the shape. Perform exercises like tricep dips, hip raiser, and wide-decline push-ups to work on these muscles.

Bicep Muscles

Biceps are located at the front of the upper arm, and when the arm is flexed, it gives the bulge. To build biceps, do Indian push-ups.

Pectoral Muscles

The pectoral muscles are chest muscles which are two small square-shaped muscles located in the upper front of the rib cage. Exercises for building these muscles are wide-decline push-ups and Indian push-ups.

Abdominal Muscles

Everybody knows about the ab muscles which can give the 6-pack shape. Crunches and twists help to build these muscles.

Oblique Muscles

Obliques are the sides of the waist, more commonly known as love handles. To build these muscles, the best exercises are twists and side bends.

Trapezius Muscles

These muscles comprise the upper back muscles, and together, they resemble a trapezoid or a diamond shape. To build these muscles, perform hip raiser and inverse push-up exercises.

Latissimus Dorsi Muscles

These are back muscles that give a person the V-shaped appearance. Use inverse push-ups to build these muscles.

Exercises to Perform

Listed below are various exercises that you should include in your daily workout program. Try to perform as many repetitions of the mentioned below exercises as you can. However, do warm up exercises for 7 to 10 minutes beforehand.

Decline Push-ups

Keep your feet on a height (a bench or stability ball), and your hands on the floor, shoulder-width apart. Keep your legs and back straight, and lower your body till your chin is close to the floor. Tuck your ab muscles and tighten your lower back and thighs while performing this exercise. Return to the starting position and repeat the exercise.

Indian Push-ups

Keep your feet flat on the floor and your butt pointed to the ceiling, with your palms on the floor at shoulder width apart. Your head should be looking at your feet, now gradually bend elbows as you lower your body in a circular arc, till your head points upwards and your arms are straight, at this point your hips will be almost touching the floor.
Inhale, and then push back towards your heels once again to return to the starting position. Repeat this exercise.

Tricep Dips

Place your palms on the seat of a chair with your legs stretched forward. Now lower your body till the edge of the chair is near your upper back. Return slowly to the starting position and repeat.

Hip Raiser

The starting position is sitting on the floor with legs straight, and the palms of the hand near the sides of the hip, and back straight.
Now slowly raise your body upwards so that the soles of the feet are flat on the floor and the body, hips and upper thighs are in a straight line, let your head fall backwards so that you are looking at the ceiling, and tighten your butt. Hold this position for a reverse count of 5. Come back to the starting position and repeat.

Ab Crunches

To perform abdominal crunches lie down on the floor, with your knees slightly bend, and your hands behind your head. Then slowly raise your body, by bringing your head closer to your knees. Return to the starting position and repeat.


Stand with your feet apart and hands behind your head. Hold the abs in and slowly twist your upper body to the left, so that the right elbow is pointing straight. Repeat on the other side.

Side Bends

Stand with your feet apart and hands behind your head. Hold the abs in and slowly tilt your upper body to the left, while keeping your back straight. Repeat on the other side.
Make sure you also follow a lower body workout as well, or just muscles on upper body and no muscles on the lower body will give a disproportionate appearance. Apart from exercising, following a proper diet and taking adequate rest is also important.
Include a lot of proteins in your diet, add all kinds of vegetables and fruits, and replenish your body by drinking at least 2 to 3 liters of water daily.
Disclaimer: This Fitness story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.