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Home Upper Body Workout
Home Upper Body Workout Without Weights
In this article I am going to show you what the best home upper body workout is. All you need is a pull up bar, or tree branch, and your bodyweight. I promise you that after you get done with the best upper body workout, you will be sore for multiple days afterward. This best upper body workout can be done almost anywhere there is something to grab a hold of and that allows you to do pull-ups or body rows. No other equipment is needed, no driving to the gym and no hassle of waiting to get the next available machine. Print this out, take notes, or simply have this best upper body workout on your computer when you do it. It is intense, challenging, and effective.
Pay attention, let’s get into the best upper body workout!
This best upper body workout is structured to optimize the push vs pull motions. This is important because it helps to add proportionate muscle, balance out your upper body, and tax every muscle from your waist up. The goal is to reach 30 repetitions of pushups per set, and 20 pull-ups.
Phase 1
Perform up to 30
standard width pushups. Your arms should be shoulder width apart. Make
sure to do full range pushups through the workout. Once you have
completed that, immediately go and do up to 20 wide hand pull ups. Your
hands should be wider than your shoulders.
Phase 2
Perform up to 30 narrow width pushups. Your arms should hug your sides
and as you go down your elbows should not bow out. Once you have
completed that, immediately go and do up to 20 regular pull ups.
Phase 3
Perform up to 30 diamond hand placement push ups. Make a diamond with
your hand on the ground. Your elbows should bow out a lot. Once you
have completed those, immediately go and do up to close grip pull ups.
Your palms should be facing away from you and your hand position should
be no wider than the length of your two thumbs.
This is difficult,take breaks as needed, but best upper body workout, will deliver results.
Phase 4
Perform up to 30 wide hand pushups. Your hands should be a lot wider
than your shoulders. Once you have completed those, immediately do
regular pull ups but with your legs placed out in front of you, almost
like you are sitting in a chair. If you are doing body rows, alternate
one leg out in front of you per 5 reps.
Phase 5
Perform up to 30 plyometric push ups. Your hands should be in the
standard width position. As you come up from your push up, explode up
so your hands leave the ground. Once you have completed those,
immediately go and do up to 20 wide hand pull ups.
Phase 6
Perform 10 diamond pushups, 10 narrow width pushups, then 10 wide hand
pushups. Once you have completed those, immediately do 10 close grip
pull ups and 10 regular pull ups
Try to do all phases with no rest in between them. For some people this may be hard to do, but listen to your body and do not push yourself past your limits. For others this may not be challenging enough, if so after you have finished phase 6 take a two minute break then repeat the entire workout. I highly doubt if you do that you will be able to go for another round.
This best upper body workout will help develop your chest, entire back, biceps, triceps, shoulders, and core. If you do this best upper body workout twice per week you will see results in a short amount of time. Bodyweight workouts are very effective and fun to do. By doing this best upper body workout you will build the lean muscle you have been striving for.
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