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Finally, forget the gym, skip the steady state cardio, and get a lean, mean physique while working out in the playground...or at home!
- 3, 15-minute bodyweight workouts: learn how to use bodyweight training to burn fat and build lean muscle mass
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Here are six easy to follow beginner bodyweight exercises to help you develop a stronger upper body:
If you don’t know how to perform pushups, there are a number of progressions you can follow:
- Incline Pushups – Place your hands on a sturdy surface (chair, edge of bed). Straighten out your body with your arms fully extended, back straight, and feet shoulder width apart. Let your body move towards the surface until your chest is just an inch off the surface. Now push back to starting position.
- Wall Pushups – Instead of placing your hands on a surface, place your hands on a wall. Stand as far as it takes to extend your arms fully. With your back straight and your weight resting slightly on your toes, move towards the wall until your nose is an inch away from the wall. Push back to starting position.
- Cobra Pushups – Lay down on the floor. Place your arms beside you as if you were about to perform a push up. Push your upper body off the floor while keeping your lower body on the floor. Your back should bend and your upper body should curve upwards like a “Cobra.”
Use these pullup variations to help you perform your first pullup:
- Jumping Pullups and Negatives – Get underneath a pullup bar. Grab the bar with a hands facing away from you grip. Jump as high as you can towards the bar. Pull yourself up towards the bar until your chin clears it. Slowly lower your body back to starting position. The negative lowering portion should be done as slow as possible.
- Jumping Chinups – Get underneath a pullup bar. Grab the bar with a hands facing towards you grip. Jump as high as you can towards the bar. Complete the movement by pulling yourself up towards the bar until your chin clears it. Return to starting position.
- Jumping Pullups – Get underneath a pullup bar. Grab the bar with a hands facing away from you grip. Jump as high as you can towards the bar. Complete the movement by pulling yourself up towards the bar until your chin clears it. Return to starting position.
Are there any other beginner bodyweight exercises that you know of for the upper body?