You don’t have to buy exercise equipment and machines to achieve a proper workout that can build muscle and improve your strength and endurance. There are a whole range of upper body bodyweight exercises that require no machinery or specialised equipment whatsoever. The moves for bodyweight exercises are supportive by nature, so they are effective at activating the lower back and abdominal muscles. That’s a win-win when you want to target your upper body, such as your arms. Here are a few examples of some exercises you can incorporate in your upper body bodyweight workout:
Commando plank
This is a great exercise which works your arms, shoulders, core and back. Start in the high plank position and hold. Drop your right forearm to the floor, followed by your left so now you’re in a low elbow plank. Slowly bring your left forearm up to place your palm on the floor, followed by your right palm, now you’re back into high plank. Repeat this exercise for 10 reps, engaging the core and keeping your hands below your shoulders.
Close grip pushup
Start in the high plank position, ensuring your hands are below your chest as opposed to your shoulders. Keep your elbows tucked by your side and low yourself to the ground until your chest nearly touches it, then extend your arms back up to push yourself back to the starting position. Ensure your elbows remain tight to your side throughout the movement. This is great for your triceps, chest, back and core.
For an extra burn you can also couple this exercise into a push up superset. Start with 10 wide grip push ups, then move on to 10 normal shoulder width push ups, followed by 10 close grip push ups. This superset will, without a doubt, burn your upper body. Feel free to also bring your knees to the ground with these exercises if you don’t feel comfortable in the high plank position.
Bear crawl
The bear crawl is a fantastic exercise which strengthens and increases endurance in your arms, shoulders and chest, AND they also improve your total core function and stability – it’s an ab burner! To perform this exercise, start off in the high plank position, bring your feet below your hips, keeping your knees a few inches off the ground. Slowly walk your right hand and foot forward, taking a small step and ensuring your knees remain only a few inches off the ground and keeping your hips low. Then slowly move your left hand and foot forward, again, taking a small step. Ensure that your back and hips remain as flat as possible and avoid over rotating your torso – you should be able to balance a glass of water on your back as you move so keep strong and steady!
Think you need the gym to get you in shape? With help from an audio fitness personal trainer, you can maximise your workout, minimise injury, and make sure that you are doing the right exercises for your body’s size and your fitness goals. Auro can be right by your side, every step of the way!
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