A Human Web
Join

Exercises

Bodyweight upper body exercises

Bodyweight upper body exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

49 moves45 with 3D demosBeginner 23Intermediate 13Advanced 13

Beginner bodyweight upper body exercises 23

Bench dip demonstrated on the 3D figure3D demoBench dipBeginner · A bench or boxBird dog demonstrated on the 3D figure3D demoBird dogBeginner · No equipmentBird dog, one limb at a time demonstrated on the 3D figure3D demoBird dog, one limb at a timeBeginner · No equipmentCat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentClose-grip incline push-up demonstrated on the 3D figure3D demoClose-grip incline push-upBeginner · Other / check instructionsIncline push-up demonstrated on the 3D figure3D demoIncline push-upBeginner · A bench or boxJumping jack demonstrated on the 3D figure3D demoJumping jackBeginner · No equipmentKnee push-up demonstrated on the 3D figure3D demoKnee push-upBeginner · No equipmentProne Y-T-W raises demonstrated on the 3D figure3D demoProne Y-T-W raisesBeginner · No equipmentScapular push-up (push-up plus) demonstrated on the 3D figure3D demoScapular push-up (push-up plus)Beginner · No equipmentWall angel demonstrated on the 3D figure3D demoWall angelBeginner · A wallWall push-up demonstrated on the 3D figure3D demoWall push-upBeginner · A wall

Intermediate bodyweight upper body exercises 13

Back extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentClose-grip push-up (close triceps position) demonstrated on the 3D figure3D demoClose-grip push-up (close triceps position)Intermediate · No equipmentDiamond push-up demonstrated on the 3D figure3D demoDiamond push-upIntermediate · No equipmentInchworm walkout demonstrated on the 3D figure3D demoInchworm walkoutIntermediate · No equipmentPike push-up demonstrated on the 3D figure3D demoPike push-upIntermediate · No equipmentPush-up demonstrated on the 3D figure3D demoPush-upIntermediate · No equipmentWide push-up demonstrated on the 3D figure3D demoWide push-upIntermediate · No equipmentBody-Up demonstrated on the 3D figure3D demoBody-UpIntermediate · No equipmentClose-Grip Push-Up off of a Dumbbell demonstrated on the 3D figure3D demoClose-Grip Push-Up off of a DumbbellIntermediate · A dumbbellWide-Grip Rear Pull-Up demonstrated on the 3D figure3D demoWide-Grip Rear Pull-UpIntermediate · Pull-up bar

Advanced bodyweight upper body exercises 13

Archer push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentFeet-elevated push-up demonstrated on the 3D figure3D demoFeet-elevated push-upAdvanced · A bench or boxHorizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or boxPlyometric push-up demonstrated on the 3D figure3D demoPlyometric push-upAdvanced · No equipmentReverse hyperextension demonstrated on the 3D figure3D demoReverse hyperextensionAdvanced · A bench or boxSingle-leg push-up demonstrated on the 3D figure3D demoSingle-leg push-upAdvanced · No equipmentWall walk demonstrated on the 3D figure3D demoWall walkAdvanced · A wallFreestanding handstand demonstrated on the 3D figure3D demoFreestanding handstandExpert · No equipmentOne-arm push-up demonstrated on the 3D figure3D demoOne-arm push-upExpert · No equipmentTuck planche demonstrated on the 3D figure3D demoTuck plancheExpert · No equipment

More exercises

Questions people ask

What are good bodyweight upper body exercises for beginners?

Start with moves graded easy, such as Bench dip, Bird dog, Bird dog, one limb at a time. There are 23 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight upper body exercises at home without equipment?

Yes. 33 of the 49 moves here need nothing but your body, a floor, a wall or a step, for example Bird dog, Bird dog, one limb at a time, Cat-cow.

What are the hardest bodyweight upper body exercises?

Moves graded advanced or expert include Freestanding handstand, One-arm push-up, Tuck planche. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.