5 Long upper Body and Bodyweight exercises

1. PUSH-UPS ON PIKE

Your shoulders, arms, chest, back, and core should all feel worked out by these. They work wonders for improving core stability and fortifying shoulders.

To execute:

Starting with your hands shoulder-height on the floor, place yourself in the “downward dog” posture, which resembles an upside-down “v.” Next, push through your heels, up and back with your hips, and up with your arms.
As you lower your head to the floor with your core, bend your elbows out to the sides.
After a little period of holding still, lift yourself back to the beginning position.

2. STUPID PEOPLE

It makes sense to look at chin-ups essentially as reverse push-ups. Not only do they work just about every muscle in the body,  they specifically target the opposing set of muscles to those most worked by push ups. Chin ups will work the biceps and lats amazingly well, while secondarily stressing the core and deltoids, and creating the kind of full-body tension that packs on muscle all over your frame. You’ll need a basic level of equipment, such as a climbing frame or sturdy doorframe. 

To perform:

• Standing beneath the frame, take hold of the horizontal bar with both hands in an underhand grip around shoulder-width apart. Your fingers should be facing in towards your face
• Engaging your core, raise your body until your chin is above the bar – sometimes crossing your feet can help with balance and weight distribution
• Hold for a moment before lowering yourself back down in a controlled way, until your arms are straight again

3. BURPEES

This full body movement is excellent for building strength and boosting cardio, working your arms, back, chest, core, legs and glutes. It’s a high energy movement (great for adding in as a HIIT movement) that will also help to burn fat and tone up. Learn more variations to mix up your burpees here. 

• Stand straight with feet shoulder-width apart
• Engaging your core, drop into a high plank position by placing your hands on the floor, shoulder distance apart, with your feet and legs straight out behind you
• Keeping your back straight and abs engaged, drop your chest lightly to the floor in a controlled movement, keeping elbows tucked to either side of the body
• Push yourself back up to standing by extending your arms and jump your feet back so that they land just below your hands
• Swing your arms up and jump as high as you can so your feet leave the ground
• This is one rep – repeat for the required number

4. CLAPPING PUSH UPS

Another advanced variation of a push up, with an extra challenge to burn more energy, clapping push ups include rapid, explosive movements that are perfect for targeting your chest, triceps and shoulders. 

• Start in a regular push up position, with your feet slightly closer than shoulder-width and your hands either shoulder-width or wider 
• Lower yourself to the ground in a slow, controlled movement with elbows tucked in and your core engaged
• Continuing to keep your body straight, push explosively upwards through your hands to propel your upper body into the air
• Clap your hands together while off the ground
• Aim to land in your starting position, as softly as possible, with extended but not locked arms

5. MOUNTAIN CLIMBERS

This compound movement is another great full body movement that’s particularly effective for strengthening your upper body, with plenty of work for your core and legs too. Expect to feel this around your arms, back and shoulders in particular. Including this movement in your upper body bodyweight workouts will also help to boost your balance, agility and coordination. Learn more with our How to do Mountain Climbers guide. 

To perform: 

• Start in a press-up position with your hands positioned beneath your shoulders
• Engage your core and, as fast as you can, pull your right knee inwards towards your chest and then return to the start position
• Repeat with your left leg
• This should be a high paced movement – start practising slowly and once you’re used to the movement, aim to move more quickly

If you want to make bodyweight exercises more challenging, check out our guide to calisthenics where Personal Trainer Phil looks at ways to progress bodyweight movement. 

UPPER BODY BODYWEIGHT HIIT EXERCISES

If you’re looking for a HIIT workout focusing on bodyweight exercises for the upper body, consider including a range of movements we’ve discussed in this article with a high intensity option at the end. 

For example: 

• 1 minute up down planks
• 1 minute bird dog holds
• 1 minute incline push ups
• 30 seconds burpees
• 30 seconds rest