Whether barbells and dumbbells intimidate you or you don't have access to equipment, it's all good! You can still sculpt and strengthen your upper body using just your own bodyweight [1]. The best part about these 27 exercises is that they can be done anywhere! Mix and match your favourites to create your own bodyweight arm workout [2].
Spider-Man Push-Up
- Start in a traditional plank position, with your hands under your shoulders and your body in one straight line.
- Bend your elbows out to the side to lower your torso toward the floor, and bring your left knee up to touch it to your left elbow.
- As you straighten your arms, return to plank position, bringing your left foot next to your right, then repeat this move on the other side. This counts as one rep.
One-Legged Push-Up
- Start on your hands and knees.
- Extend your left leg behind you so it's parallel with the floor. Engage your abs.
- With your leg extended, bend your elbows lowering your torso toward the floor while keeping your left heel in line with your left hip. Straighten your elbows to push yourself away from the floor.
- This counts as one rep. Be sure to do the same number of reps on each side.
Chaturanga Push-Up
- Start in a plank position with your arms and legs straight, shoulders above the wrists.
- Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage.
- Straighten the arms. This counts as one rep.
Basic Push-Up
- Start in a plank position with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
- If this is too difficult, do this exercise with your knees on the floor.
Push-Up and Rotate
- Begin in a plank position with your feet in line with your hips.
- Lower your body toward the floor, and then push through your arms, returning to plank.
- Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
- Return to plank position, bringing your hand back to the floor. This completes one rep.
Triceps Dips
- Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
- Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows. This completes one rep.
Diamond Push-Ups
- Start in plank position with your hands under your shoulders and your body in one straight line.
- If your knees aren't on the floor, separate your feet so they're about shoulder width apart to help you stay balanced throughout the exercise.
- Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
- Bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one rep.
Asymmetrical Push-Up
- Begin in a plank, then lower your left elbow to the ground, with your forearm crossing under your chest. From this position, bend your right elbow, lowering your body to the mat. Use your abs to keep your torso in one piece as you come to the floor.
- Exhale as you straighten your right elbow to return to the starting position. This completes one rep. Be sure to do the same number of reps on each side.
Plyo Push-Up Prep
- Start in a plank on your knees. Move your left hand out to the side, then bend both elbows lowering your torso toward the mat. Straighten your arms to return to plank. This completes one rep.
- Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try to jump off your hands. Perform a push-up. This completes one rep.
Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- You've just completed one burpee!
Mountain Climbers
- Start in a traditional plank position.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Plank With Creepy Crawler
- In a plank position, bring your left knee to your left elbow. Then return the left leg back to the plank position. Repeat this action on the right side to complete one rep.
Plank Jacks
- Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
- Begin doing jumping jacks with your legs. Hop them wide, then hop them together, jumping as quickly as you want.
Frogger
- Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
- Jump your feet back to a plank to complete one rep.
Plank With Bunny Hop
- Begin in a plank position with the feet together.
- Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
- Jump your feet back to plank.
- Jump both feet to the left, then jump back to plank. This completes one rep.
Plank With Lateral Arm Reach
- Start in a plank position.
- Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the centre of your chest rather than under your right shoulder.
- Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
- Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.
Plank With Alternating Shoulder and Knee Tap
- Begin in a plank variation with your feet slightly wider than your hips.
- Bring your right hand to your left shoulder, then place that hand back on the mat. Bring your left hand to your right shoulder and return it to the mat.
- Bring your right knee and your left hand toward one another under your body. Return to a plank, and switch sides so your left knee meets your right hand.
- This competes one rep.
Plank Side Walk
- Begin in plank position with your hands underneath your shoulders, body in one straight line.
- Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart.
- Repeat this for five steps to the left and five steps to the right to complete a rep. Be sure to keep the hips low as you move, drawing the navel toward the spine.
Up-Down Plank
- Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
- This counts as one rep.
Down Dog Push-Up
- Begin in Quarter Dog [4] (Downward Dog on your elbows).
- Exhale, and press hands into the mat to straighten your elbows, coming into Down Dog [5].
- Inhale and lower your elbows gently back to the mat to complete one rep.
Elbow Plank
- Start on the floor, resting on your forearms and knees.
- Step your feet out one at a time, coming into plank position on your elbows.
- Contract your abs to prevent your hips from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold 30 seconds, and work your way up to one minute as you get stronger.
Elbow Plank With Donkey Kick
- From elbow plank position, bend your right knee, flex your heel, and press your foot up toward the ceiling without moving your pelvis. Lower the bent leg slightly to complete one rep.
- Be sure to do the same number of reps on each side.
Side Plank
- Begin in a plank position and roll to your right side allowing your feet to roll too, so you're balancing on the outside of your right foot and the inside of your left. To advance this move, stack your right foot on top of your left.
- Reach your left arm toward the ceiling and lift your waist away from the floor to make your obliques fire away.
- To take pressure off of your wrist, press your right fingertips into the floor.
- Hold for 30 seconds; work toward holding this position for a full minute. To complete a rep, repeat on the other side.
Star Plank
- Come into a side plank on the right side. Flex both feet and lift your left arm straight in the air.
- Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can without letting your waist sink to the ground. Then slowly lower your right leg back to the starting position.
- This counts as one rep. Be sure to complete the same number of reps on each side.
Side Plank Leg Lift
- Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
- Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
- This completes one rep. Do the same number of reps on each side.
Reverse Plank With Leg Lift
- Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
- Press into your feet and lift your hips off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
- Alternate between lifting your right leg up and then your left. Move with control, making the movements slow and steady, and keeping the hips lifted.
- This counts as one rep.
Superman
- Lie on your belly, engage your abs, and extend your arms straight out in front of you.
- Lift your legs, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor. This completes one rep.