Yes, these exercises can tone your upper body and increase muscle growth and reduce fat loss. Our Strength and Conditioning Coach, Our Strength and Conditioning Coach, Arnav Sarkar lists out 14 bodyweight exercises to improve your upper body.
Bodyweight exercise to boost biceps and triceps #1
Standard push ups:
The standard push up, exercises your shoulders, chest and core, besides your arms. Face the ground, feet together and support your body with your arms. Keep your arms and legs straight. Then lower your body and inch off the ground and let your elbow fold to your sides. This is the standard push up.
Bodyweight exercise to boost biceps and triceps #2
Hindu push ups:
The Hindu push up will enable you to improve the strength, flexibility and muscular endurance of your upper body. And for those of you wanting a six pack, 100 of these push ups will give you the 'to die for' abdominals. Additionally, you also improve your conditioning levels by doing a set of high reps of this fabulous exercise.
Bodyweight exercise to boost biceps and triceps #3
Reverse push ups:
It is not as easy as the push up, as reverse push ups needs your body to be flexible -arms and spine. Lay flat on your back, your legs should be on the floor and bent at the knee and your hands should be above your shoulders with your fingers pointing towards you. Push your body upwards with your arm and lift your hips off the ground with your body supported by your toes and the palm of your hand.
Bodyweight exercise to boost biceps and triceps #4
Handstand push ups:
Handstand push ups are a great way to build tricep muscles, but this exercise will send you topsy-turvy. Yes, this exercise needs you to stand on your hands and push your body upwards. You can lean against a wall to balance yourself.
Bodyweight exercise to boost biceps and triceps #5
Parallel bar dips:
Parallel bar dips is great for the tricep muscles. Grip two parallel bars and keep your arms straight, then slowly bring your elbow to your sides. Lowering your body is a dip which pumps your arm muscles.
Bodyweight exercise to boost biceps and triceps #6
Pull ups:
Pull ups workout the lats, biceps and shoulder muscles. For pull ups all you need is a bar. Heave your self up and down. This is a full body workout and this exercise will give you ripped arms and shoulders.
Bodyweight exercise to boost biceps and triceps #7
Inverted rows:
You need a bar for this exercise. Lay under the bar on your back, keep your hands straight, gripping the bar lift your body off the ground.
Bodyweight exercise to boost biceps and triceps #8
Rope climb:
Rope climb is fun but challenging at the same time. This form of exercise works the forearms, biceps and core.
Bodyweight exercise to boost biceps and triceps #9
Muscle up:
Muscle up works the wrist and builds muscles, as the name suggests. You need a bar, place the palm of your hand facing downwards and lift your body from the floor. There are different variations to muscle up.
Bodyweight exercise to boost biceps and triceps #10
Front lever:
The palms of the hands should be facing downwards, the hands should be in a vertical line with the hips. Keep them close by your side, shoulder width apart. On the bar, this is easily accomplished by the width at which you set your hands. Flex the back (latissimus dorsi) and the chest, and the shoulders should stay in a relatively natural position. There's no need to retract the shoulder blades or push the shoulders forward unnaturally. Keep the midsection tight, squeeze the butt and the legs. Make sure that the front of the body is in line. Pointing your toes, stretch your body, much like a handstand.
Bodyweight exercise to boost biceps and triceps #11
Ring dip:
Ring dip works on the same principle as the parallel bar dips. Ring dip is one of the best exercises for strength training.
Bodyweight exercise to boost biceps and triceps #12
Ring fly:
Work the biceps, chest and shoulders with this plyometric exercise. Rings should be placed at about 2 feet off the ground. Grab onto the rings with your upper body, above the rings with your arms locked out. Get onto your knees (easier) or your feet (harder) and get your body into a straight line. Spread your arms and lower your chest until it is even with the rings. Pull your hands back together and return to the starting position.
Bodyweight exercise to boost biceps and triceps #13
Crawling:
This is the easiest form of upper body exercise. This exercise is child's play but it has positive effects on the body. There are different types of crawls too, like tiger crawls, bear crawls and crab walks.
Bodyweight exercise to boost biceps and triceps #14
Inverted shrug:
This exercise is similar to a handstand push up, except here you are inverted on the rings. Once you manage to stabilise yourself, push your body up and down.
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