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Upper Body Bodyweight Blast

Get ready to build real upper body strength without a single piece of equipment! This workout hits your chest, shoulders, arms, and back through smart bodyweight moves that leave you feeling pumped and accomplished.

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Created by

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 30s, 30s

3

Chest Opener Stretch

2 sets × 20s, 20s

4

Serratus Wall Slide

2 sets × 10 reps, 10 reps

5

Inchworm

2 sets × 6 reps, 6 reps

Main Workout

4 circuits

Pushup Progression

Progressive exercise

2

Pike Push-Up

1 set × 8 reps

4 circuits

Row Progression

Progressive exercise

2

Superman Hold

1 set × 30s

3 circuits
1

Push-Up (Diamond)

1 set × 8 reps

Dip Progression

Progressive exercise

3 circuits
1

Push-Up (Wide)

1 set × 10 reps

2

Plank (Shoulder Tap)

1 set × 30s

Cool Down

1

Child's Pose

1 set × 45s

2

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s

3

Chest Doorway Stretch

2 sets × 30s, 30s

4

Triceps Stretch (Overhead) - Partner Assisted

2 sets × 30s, 30s

Upper Body Bodyweight Blast - Bodyweight Fitness | Bodyweight Fitness