If you're aiming to build upper-body strength, joining a gym or investing in expensive home weights aren’t your only options. Bodyweight training can be just as effective at building strength, especially if you’re new to exercise.
I'm a certified personal trainer, so I understand how crucial it is to build strength all over. It’s often overlooked, particularly by women, but a stronger chest, back and core contributes to better posture, spinal health and the ability to perform everyday tasks like lifting, pushing, pulling or carrying things with ease.
The moves in this sequence are ones I use both for myself and with clients to build and maintain strength in these areas. The core muscles span from your upper abdominals to your hips—and they're critical for stability.
The best part about this routine is you can modify the moves so they continue to challenge you as you get stronger, or scale them back if you're just starting out.
How to do this upper-body home workout
1. Plank to downward-facing dog
Reps: 3-5
- Start in a high plank position on your hands and toes, with your hands directly under your shoulders, and your arms and legs extended. Your body should form a straight line from your head to your heels, with your core engaged.
- Push your hips up and back so your body forms an inverted V. This is the downward-facing dog pose. Your back should be flat and let your heels drop toward the floor to feel a stretch in your hamstrings. Keep a slight bend in your knees if that feels comfortable.
- Lower your hips and move your shoulders back over your hands to return to the high plank.
- Move smoothly between the two positions.
Benefits: This first exercise warms up the body, engages the core and enhances shoulder mobility.
2. Plank shoulder tap
Reps: 5 each side
- Start in a high plank position on your hands and toes, with your hands directly under your shoulders, and your arms and legs extended. Your body should form a straight line from your head to your heels, with your core engaged.
- Keeping your hips still, lift one hand to tap the opposite shoulder, then return the hand to the floor.
- Repeat with the other hand.
- Continue, alternating hands with each rep.
Make it easier: If your hips aren’t completely still while you tap your shoulder, place your knees on the floor. To progress this modified version, move your knees further away from your hands.
3. Negative push-up
Reps: 3-5
- Start in a high plank position on your hands and toes, with your hands directly under your shoulders, and your arms and legs extended. Your body should form a straight line from your head to your heels, with your core engaged.
- Bend your elbows and lower your body to the floor as slowly as you can.
- Keep your elbows close to your body, feeling your triceps work to control your descent.
- Once your weight is close to the floor, drop your knees to the floor, and push back to the start.
4. Push-up hold
Reps: 3-5
- Start in a high plank position on your hands and toes, with your hands directly under your shoulders, and your arms and legs extended. Your body should form a straight line from your head to your heels, with your core engaged.
- Bend your elbows to lower yourself halfway to the floor, keeping your elbows close to your body.
- Hold this position for a few seconds, keeping your core engaged and your body in a straight line.
- Lower to the floor, drop to your knees and push back up to the start.
Make it harder: As you build more strength, aim to hold the position closer to the floor, where it's more challenging.
As you grow stronger, use these push-up modifications to progress to the full move. And once you're confident performing a push-up, try this beginner bodyweight workout.
