THE 10 BEST UPPER BODY BODYWEIGHT EXERCISES

When your schedule’s packed and the gym’s out of reach, your body is still your best piece of equipment. Whether at home, on the road or between meetings, this guide shows you how to get stronger anywhere, with zero gear and 100% payoff.

WHAT YOU’LL LEARN IN THIS GUIDE

• Benefits of no-equipment strength training
• The 10 best bodyweight upper body exercises for all fitness levels
• How to structure your workout for results
• Quick combos that deliver impact in minimal time
• A sample 20-minute upper body workout, no equipment needed
• How EōS Fitness supports your goals, wherever you are

THE 10 BEST BODYWEIGHT EXERCISES FOR UPPER BODY STRENGTH

This upper bodyweight workout is organized into three key training zones to help you purposefully target your muscles. This workout is focused on effectiveness, efficiency, and variation to keep things challenging and balanced. Whether you’re easing into strength training or looking to progress your skills, these exercises build control, coordination and strength—all with no equipment required.

• Push-Ups: Classic chest, shoulders, triceps and core engagement.
• Pike Push-Ups: Shoulder-focused with a vertical pressing feel—great for mimicking an overhead press.
• Shoulder Tap Push-Ups: Adds a stability challenge while hitting your chest and core.
• Wall Walks: Advanced shoulder strength and coordination builder, inching toward handstand control.
• Inverted Rows: A smart way to train pulling strength using a low bar or sturdy surface.
• Superman Raises: Targets your entire backside—great for posture and glute engagement.
• Reverse Snow Angels: Builds shoulder mobility while reinforcing postural strength.
• Triceps Dips: All about your triceps—pressing power with just a bench or step.
• Plank-to-Shoulder Tap: Core and shoulder stability combined in one focused move.
• Hollow Body Hold: In one tough static hold, total-body tension and deep core strength.

HOW TO STRUCTURE YOUR UPPER BODY BODYWEIGHT WORKOUT

Winging your workouts can get you moving, but it rarely delivers long-term strength gains. A well-structured plan brings purpose to every rep, helping you target the right muscles consistently and build upper body power with less guesswork and more results. This structure keeps your training balanced, effective and easy to stick with.

• Exercise Selection: Pick 3–5 moves per session. Choose a mix of push, pull and core-focused exercises to keep things balanced.
• Set & Rep Range: Perform 2–4 sets of 10–15 reps or 30–60 seconds. Start light and build as you go.
• Move with Control: Slow down each rep for better form and more muscle activation.
• Smart Splits: Rotate focus days—chest/shoulders, back/arms, core/stability. Give each muscle group time to rest and grow.
• Train Consistently: Aim for 2–4 sessions a week based on your schedule. Regularity beats perfection every time.

TIPS TO GET THE MOST FROM EVERY WORKOUT

Consistency lays the foundation, but how you show up truly drives results. An intentional approach to your workout can help you feel stronger, move better, and stay injury-free. These strategies are simple, effective, and worth the few extra minutes.

• Warm up: Begin with 30 seconds for each arm circle, shoulder roll and cat-cows. These moves gently wake the joints, loosen tight areas and activate key muscles supporting safe movement.
• Brace your core: Before every rep, engage your midsection to protect your back and boost overall stability. This one cue can make every movement more effective.
• Control the tempo: Slowing down your reps increases time under tension and maximizes muscle engagement, which is especially important with bodyweight training.
• Record your progress: Track sets, reps or how each workout felt to monitor progress and keep motivation high.
• Film yourself or use a mirror: Visual feedback helps you spot breakdowns in form so you can adjust and improve.
• Try supersets or timed sets: Pair two exercises together or use a timer to keep intensity up when you need a quick but effective session.

SAMPLE 20-MINUTE BODYWEIGHT UPPER BODY WORKOUT

Only have 20 minutes? Now that you’ve got the moves, structure and tips, let’s put it all together. This quick 20-minute routine hits your upper body from every angle—perfect for mornings, travel or anytime you need a solid session in a small window.

• Warm-Up (2 min): Start with dynamic shoulder mobility: 30 seconds each of arm circles, shoulder rolls and cat-cows. This helps wake up your joints, activate support muscles and prep your body to move well.
• Push-Ups (3 sets of 12): Begin in a plank position. Lower your body until your chest nearly touches the floor, then push back up. Keep your core tight, ensure hips are not sinking and elbows are angled out at 45 degrees.
• Pike Push-Ups (3 sets of 10): Get into a downward dog position. Lower your head between your hands by bending your elbows, then press back up. This one targets your shoulders and mimics an overhead press.
• Superman Raises (3 sets of 15): Lie face down with arms and legs extended. Lift both slightly off the floor, hold briefly, then lower with control. Focus on engaging the glutes when lifting to protect the lower back. Excellent for strengthening your back and glutes.
• Plank-to-Shoulder Tap (3 sets of 30 seconds): In a high plank (on your hands), tap your right shoulder with your left hand, then alternate. Keep your hips steady and core tight throughout.
• Cooldown (2 min): Ease out of your workout with these quick stretches. Hold each stretch for 15–20 seconds and focus on deep breathing.
  • Child’s Pose: Kneel on the floor, sit back on your heels, and reach your arms forward on the ground. Let your forehead rest down as you relax your back and shoulders.
  • Chest Stretch: Stand or kneel, clasp your hands behind your back, and gently pull back to open up your chest.
  • Shoulder Stretch: Bring one arm across your chest, Use your other hand to hold the arm just above the elbow and gently pull it closer to your chest. Switch sides.
  • Triceps Stretch: Lift one arm straight up, then bend the elbow so your hand reaches down your upper back. Use your other hand to gently press the bent elbow. Switch sides.

QUICK 2-MOVE COMBOS WHEN YOU’RE SHORT ON TIME

When life doesn’t pause, neither can you. These quick-fire combos are built for those who are always on the move and need a workout that works as fast as they do:

• Push-Up + Superman (Push & Pull): This pairing gives your upper body both a press and a pull element using only bodyweight. Do 10 push-ups followed immediately by 12 Superman raises. Rest 30 seconds between rounds.
• Pike Push-Up + Triceps Dip (Shoulder + Arm): Target your shoulders and triceps with this no-equipment combo. Start with 8 pike push-ups, then flip to do 10 triceps dips on a bench or step. Do 2–3 rounds.
• Inverted Row + Plank Hold (Back + Core): Strengthen your back and stabilize your trunk in one go—complete 10 inverted rows using a table or bar, followed by a 30-second plank hold. Repeat for 3 sets.
• Wall Walk + Reverse Snow Angel (Mobility + Activation): Boost shoulder mobility and control with this active finisher. Perform 3 wall walks, then immediately lie down for 10 slow reverse snow angels. Rest 30–45 seconds and repeat twice.

HOW EōS CAN SUPPORT YOUR FITNESS GOALS

Even without equipment, your fitness can still progress. Use the EōS Yard® or Free Weight Area to add challenge when you’re back in the gym. Need structure? G-Fit delivers energy and expert instruction. For personalized goals, certified Personal Trainers build custom plans. Stay consistent with digital workouts, and don’t forget to recover with amenities in the Recovery Room.

READY TO BUILD A STRONGER UPPER BODY—ANYWHERE?

Your body is your gym. With the right moves and smart structure, you can get stronger anywhere. You don’t need an excuse, just a plan. Let EōS help you build it with expert guidance, amenities, and support every step of the way. Sign up for your Complimentary Welcome Workout and get a custom plan from an EōS Team Member tailored to your upper body goals.