upper body exercises without weights
Today I am going to share my favorite exercise routine for upper body. This routine will build strength and muscles in your upper body. Let me introduce all the exercises first
1. Basic Push up : Get down on the ground and do basic push ups. Nothing fancy, nothing hi-tech just basic.
2. Inverted Row: This exercise is like a reverse bench press. As you can see in the picture, Pull body up towards bar until bar touches chest. In this exercise the lower your bar is, the harder it’ll become. I suggest you to start with bar at your waist height level.
If you have troubles with straight legs then bend your knees, it becomes easier. Do it only if you are having problems.
3. Pull ups : Now they are the hardest to perform. Often I recommend inverted rows for people who can’t do pull ups. But you should keep trying to perform these. The best thing you can do is perform negative pull ups(Jump up and do a pull up and then come down in control). A negative pullup eliminates the pulling up part of the rep, which is the hardest.
4. Parallel bar dips :I don’t think I have to explain these. You just have to do these. (google it, if you don’t under what exercise is this).
5. Handstand push up: If I have to focus on only 2 exercises for upper body, I’d chose handstand pushup as one of them. In this exercise, balancing your body on arms and keeping a strong core becomes big issue. They are hard in different sense. When you feel blood rushing to your head, you feel dizzy. (NOTE: People with High blood pressure should avoid it).
Here’s the routine I do for upper body.
push ups : 5 X 5
Inverted row : 10 X 5
Pull ups as many as you can (if you are doing negative perform 20 single negatives) or 5 X 5
dips 10 X 5
handstand pushups 5 X 5
So enjoy your new upper body routine
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