When considering exercises that can increase upper body strength, most young athletes may head to the gym to use the available apparatus. However, a convenient and free alternative is to use their own body weight to help strengthen the chest, arms, shoulders, and even the core.
A strong upper body is important to athletes because it can help make certain actions, such as lifting, throwing, and catching, easier. Here are five bodyweight upper-body exercises to add to your routine!
Push-Ups
Push-ups are a classic bodyweight exercise that targets the upper body.
Muscles Worked: Chest, shoulders, and triceps
Instructions:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Bend your elbows to lower your body until your chest nearly touches the ground, then push yourself back to the starting position.
Pro Tips
- Engage your core with each push-up.
- Maintain a straight line from your head to your heels.
- You can place your hands closer together for added difficulty once you become a pro.
Tricep Dips
While tricep dips are mostly added to a routine to build upper body strength, they also engage core stabilizer muscles. They can be done at a gym or at home using a stable surface such as a chair or step.
Muscles Worked: Triceps, shoulders, and core
Instructions:
- Sit on a chair or the edge of a bench.
- Roll your shoulders back for perfect posture.
- Place your hands by your hips on the bench or chair for support.
- With your knees bent, take a few steps forward until you are no longer sitting on the chair or bench.
- Bend your elbows and lower your hips until they are a few inches from the floor and your elbows form a 90-degree angle.
- Push your body upwards to return to the starting position.
Pro Tips
- Remember to keep your head and neck straight throughout.
- Inhale when coming down and exhale when rising.
Inverted Rows
An inverted row is one of the bodyweight exercises that is best done in a gym for safety, but you can do it anywhere you have something sturdy to hang from, such as a pull-up bar or tree branch.
Muscles Worked: Upper back, shoulders, and biceps
Instructions:
- Find a sturdy horizontal bar, or use a suspension trainer, and lie on your back underneath it.
- With an overhand grip, hold tightly to the bar with your hands shoulder-width apart.
- Hang underneath the bar with your body straight, and then pull your chest towards the bar by bending your elbows. You can make this a bit easier by bending your knees if needed.
- Once your chest touches the bar, gradually return to the starting position by straightening your arms.
Pro Tips
- Keep your body in a straight line throughout.
- Retract your shoulder blades at the top of the movement.
Plank to Push-Ups
Planks to push-ups combine the benefits of both these exercises into one.
Muscles Worked: Biceps, triceps, shoulders, and back
Instructions:
- Start in a plank position on your elbows.
- Transition to a push-up position by placing your hands on the ground directly under your shoulders.
- Perform a push-up, and then return to the plank stance on your elbows.
Pro Tips
- Focus on maintaining a stable core.
- Keep your neck aligned with your spine throughout.
Plank Shoulder Taps
Plank shoulder taps work the upper body and core and offer a fun twist to your typical plank exercise.
Muscles Worked: Shoulders and core
Instructions:
- Begin in a plank position on your hands.
- Keeping your core strong, lift one hand to tap the opposite shoulder.
- Alternate between tapping each shoulder while engaging your core to prevent body rotation.
Pro Tips
- Keep your hips locked in position throughout.
- Maintain a neutral spine.