In order to stay fit and healthy, you must incorporate regular exercise into your routine. Not everyone, however, has access to a fully equipped gym or a set of weights at home. 

But don't worry! You can achieve a strong and toned upper body from the comfort of your own home with the right knowledge and exercises.

In this article, we will look at some non-weighted home workouts for the upper body to provide you with effective alternatives to traditional weightlifting exercises.

The Importance of Upper Body Strength

Before we get into the specific workouts, let's talk about why upper body strength is so important. The upper body is made up of several muscle groups such as the chest, back, shoulders, and arms. Increasing your strength in these areas not only enhances your physical appearance but also your overall functional fitness.

Having a strong upper body allows you to perform everyday tasks like carrying groceries, lifting objects, and even improving your posture with ease. Upper body workouts also help to boost metabolism, increase bone density, and improve cardiovascular health.

Push-Up Variations

Push-ups are a classic exercise that works multiple upper body muscles at the same time. Here are some push-up variations to add to your home workout routine: 

Standard Push-up: Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the floor, then push yourself back up to your starting position. Repeat until the desired number of repetitions has been reached.

Wide-Arm Push-Up: Like a standard push-up, but with your hands wider apart. This variation focuses on the chest muscles.

Diamond Push-Up: Bring your hands together and form a diamond with your thumbs and index fingers. This exercise focuses primarily on the triceps.

Decline Push-Up: Stand with your feet on an elevated surface, such as a step or a sturdy chair, and perform push-ups. By shifting more body weight to the upper body, this variation increases the intensity.


Dips are another good bodyweight exercise that works the triceps and chest muscles. A sturdy surface, such as two chairs parallel to each other or a dip station, is required to perform dips at home. Here's how to go about it:

Chair Dips: Sit on the edge of one chair, gripping the front edge with your hands. Extend your legs and walk your feet forward. Bend your elbows and lower your body until your upper arms are parallel to the ground. Return to the starting position by pushing up.

Dip Station: If you have a dip station at home, put your hands on the bars and lift yourself up with your elbows slightly bent. Push back up after lowering your body until your upper arms are parallel to the ground.

Plank Variations

Planks are excellent for strengthening your core and engaging multiple upper-body muscle groups. Here are some variations to incorporate into your home workout routine:

Standard Plank: Start in a push-up position, but instead of resting on your hands, lower down onto your forearms. Engage your core and hold for a set amount of time, such as 30 seconds or one minute.

Side Plank: Lie on one side with one forearm supporting your body weight. Stack your feet and lift your hips off the ground, forming a straight line from your head to your feet. Hold this position and then switch sides.

Plank Shoulder Taps: Lift one hand off the ground and touch the opposite shoulder while in the standard plank position. Return to the starting position and do the same with the opposite hand. This exercise tests your balance and engages your shoulder muscles.

Pull-Up Alternatives

Pull-ups are a great upper-body exercise, but they must be done with a bar or a strong overhead structure. If you can't get your hands on these, here are some other exercises that will work the same muscle groups:

Door Frame Rows: Locate a sturdy door frame and drape a towel over the top edge. Take a step back and lean back straight, holding the towel with both hands. Pull your chest up towards the door frame by engaging your back and arms. Return to your starting position and do it again.

Inverted Rows: Position yourself beneath a suspension trainer or a sturdy bar set at waist height, and grip the handles or bar with an overhand grip. Lean back and walk forward with your feet while keeping your body straight. Pull your chest up to the handles with your back and arms engaged, then lower yourself back down.

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Upper Body Home Workout Routine: No Weights

Duration: Approximately 30 minutes


  • Perform 5 minutes of light cardio, such as jogging in place or jumping jacks, to increase heart rate and warm up the muscles.


  • Sets: 3
  • Reps: 12-15
  • Instructions: Start in a high plank position with hands shoulder-width apart. Lower the body until the chest almost touches the floor, then push back up.

Plank Shoulder Taps:

  • Sets: 3
  • Reps: 10-12 per side
  • Instructions: Begin in a high plank position. While maintaining a strong core, lift one hand off the ground and tap the opposite shoulder. Alternate sides.

Tricep Dips:

  • Sets: 3
  • Reps: 12-15
  • Instructions: Find a sturdy chair or bench. Sit on the edge and place hands on the edge, fingers pointing forward. Slide the body off the seat and lower down by bending the elbows, then push back up.


  • Sets: 3
  • Reps: 10-12
  • Instructions: Lie face down on the floor with arms extended in front. Lift arms, chest, and legs off the ground simultaneously, engaging the back muscles. Hold briefly, then lower back down.

Diamond Push-Ups:

  • Sets: 3
  • Reps: 10-12
  • Instructions: Start in a high plank position, hands close together with thumbs and index fingers touching to form a diamond shape. Lower the body, keeping elbows close to the sides, and push back up.

Bicycle Crunches:

  • Sets: 3
  • Reps: 15-20 per side
  • Instructions: Lie on the back with hands behind the head and legs lifted, knees bent at a 90-degree angle. Bring left elbow and right knee together while extending the left leg. Repeat on the other side, alternating in a cycling motion.


  • Perform 5 minutes of gentle stretching, focusing on the upper body muscles.

Maintain proper form and pay attention to your body throughout the workout. Depending on your fitness level and capabilities, adjust the intensity and repetitions. Enjoy the workout and feel the burn in your upper body muscles!

Frequently Asked Questions

Q: Can I build significant upper body strength without weights?

 Absolutely! Bodyweight exercises can be extremely effective for increasing upper body strength. You can achieve remarkable results by gradually challenging yourself with advanced variations and increasing the number of repetitions.

Q: How often should I perform these home workouts?

Aim to exercise your upper body at least two to three times per week, with a day off in between. This allows your muscles to recover and strengthen.

Q: Are these workouts suitable for beginners?

Yes, many of the exercises mentioned in this article can be modified to accommodate different levels of fitness. Begin with the fundamentals and work your way up as your strength and endurance improve.

Q: Can I combine these exercises with other forms of exercise?

Absolutely! These at-home workouts can be incorporated into your overall fitness regimen. Consider adding cardiovascular exercises, such as jogging or cycling, to your workout routine for a well-rounded workout.

Q: How long does it take to see results from these workouts?

The outcome depends on a variety of factors, including consistency, effort, and individual differences. Within a few weeks, with dedication and a well-balanced diet, you should notice improvements in strength and muscle tone.

Q: Can I target specific muscles with these exercises?

Yes, many of the mentioned exercises target specific muscle groups. However, in order to achieve overall balance and strength, it is necessary to work the entire upper body.


A strong and sculpted upper body does not always necessitate the use of weights or a gym membership. You have a variety of exercises to choose from with the home workouts for the upper body without weights provided in this article.

Remember to begin at your current level of fitness and gradually progress to more difficult variations.

Consistency, proper form, and a well-balanced diet are essential for reaching your fitness goals. Prepare to sweat, have fun, and enjoy your journey to a fitter, stronger upper body!

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