Upper Body Workouts With Bodyweight

Upper-body no-equipment workouts built around push-up, dip, and vertical pulling patterns, with evidence-based near-failure effort targets and simple leverage progressions to build strength and muscle at home.
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Workout 1

5 exercises15 sets

Bodyweight Upper-Body Strength and Hypertrophy Workout

Chest, Triceps, Front Delts, Lats, Trapezius, Rear Delts, Biceps

A bodyweight-only upper-body template using push, dip, and pull patterns with straight working sets, controlled effort, and progression by reps, tempo, and leverage before adding external load.

  1. 1
    Push Up
    anatomy
    anatomy
    1Exercise

    Push Up

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Brace trunk, keep elbows at roughly 30-45 degrees from torso, and touch chest depth consistently.

  2. 2
    Pull Up
    anatomy
    2Exercise

    Pull Up

    Rest 2m

    • 15 reps x 0 kgRIR 3
    • 25 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Start from a dead hang, drive elbows down, and avoid excessive kip or neck reach at the top.

  3. 3
    Chin Up
    anatomy
    anatomy
    3Exercise

    Chin Up

    Rest 2m

    • 16 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 37 reps x 0 kgRIR 1

    Keep ribs down, avoid swinging, and finish with chin clearly over bar.

  4. 4
    Triceps Dip
    anatomy
    4Exercise

    Triceps Dip

    Rest 1m 30s

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Keep shoulders depressed, control bottom depth, and avoid excessive forward shoulder glide.

  5. 5
    Chest Dip
    anatomy
    anatomy
    5Exercise
    Chest Dip

    Rest 1m 45s

    • 16 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Lean slightly forward, keep scapula controlled, and use pain-free depth with consistent tempo.