by Building a lean upper body can be a challenging task, but with the right bodyweight exercises, you can achieve the results you desire. Bodyweight exercises are a great way to build strength and muscle without the need for any equipment. In this article, we will explore the 10 best bodyweight exercises to help you build a lean upper body.
1. Push-ups: Push-ups are a classic bodyweight exercise that effectively targets the chest, shoulders, and triceps. To perform a push-up, start in a plank position with your hands shoulder-width apart and lower your body until your chest almost touches the floor. Push back up to the starting position and repeat.
2. Pull-ups: Pull-ups are a challenging exercise that targets the back, shoulders, and arms. To perform a pull-up, grip a pull-up bar with your hands shoulder-width apart and pull yourself up until your chin is above the bar. Lower yourself back down and repeat.
3. Dips: Dips are a great exercise for targeting the triceps, chest, and shoulders. To perform a dip, grip parallel bars and lower your body until your arms are at a 90-degree angle, then push back up to the starting position and repeat.
4. Bodyweight Rows: Bodyweight rows are a great exercise for targeting the muscles in the upper back and arms. To perform a bodyweight row, use a suspension trainer or a low bar and grip it with your hands shoulder-width apart. Keep your body straight and pull yourself up until your chest touches the bar, then lower yourself back down and repeat.
5. Plank: The plank is an excellent exercise for building core strength and stability. To perform a plank, get into a push-up position and hold your body in a straight line from your head to your heels, engaging your core muscles. Hold this position for as long as possible.
6. Superman: The superman exercise targets the muscles in the lower back and shoulders. To perform a superman, lie face down on the floor with your arms extended in front of you. Lift your arms, chest, and legs off the ground, holding this position for a few seconds before lowering back down and repeating.
7. Pike Push-ups: Pike push-ups are a great bodyweight exercise for targeting the shoulders and triceps. To perform a pike push-up, start in a downward dog position with your hips raised and your hands and feet on the floor. Lower your head towards the floor, then push back up to the starting position and repeat.
8. L-Sit: The L-sit is a challenging exercise that targets the core, shoulders, and triceps. To perform an L-sit, sit on the floor with your legs extended in front of you and your hands placed on the ground by your hips. Lift your body off the ground, holding your legs straight out in front of you for as long as possible.
9. Tricep Dips: Tricep dips are a great exercise for targeting the triceps. To perform tricep dips, sit on the edge of a chair or bench with your hands gripping the edge. Lower your body by bending your arms, then push yourself back up to the starting position and repeat.
10. Pike Holds: Pike holds are a great exercise for targeting the shoulders and core. To perform a pike hold, start in a plank position and walk your hands back towards your feet, lifting your hips towards the ceiling. Hold this position for as long as possible, feeling the burn in your shoulders and core muscles.
Incorporating these 10 bodyweight exercises into your workout routine can help you build a lean and strong upper body without the need for any equipment. Remember to perform each exercise with proper form and to gradually increase the intensity as you get stronger. With consistency and dedication, you can achieve the lean upper body you desire.
