Upper Body Workouts With No Equipment

Upper-body no-equipment workouts built around push-up, pike, and floor-dip 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

6 exercises18 sets

No-Equipment Upper Body Progression Template

Chest, Triceps, Front Delts, Side Delts, Abdominals

A bodyweight-only upper-body template that scales effort with leverage, tempo, and rep targets while keeping straight working sets and clear RIR progression.

  1. 1
    Kneeling Push Up
    anatomy
    anatomy
    1Exercise

    Kneeling Push Up

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 2

    Brace abs and glutes, keep elbows about 30-45 degrees from your torso, and move as one line from knees through shoulders.

  2. 2
    Incline Push Ups
    anatomy
    2Exercise

    Incline Push Ups

    Rest 1m 30s

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

    Keep ribs down and shoulder blades moving naturally. Avoid neck reaching and keep wrists stacked under shoulders.

  3. 3
    Close-Grip Push Up
    anatomy
    anatomy
    3Exercise

    Close-Grip Push Up

    Rest 1m 30s

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

    Keep hands just inside shoulder width, elbows tucked, and torso rigid to limit low-back extension.

  4. 4
    Pike Pushup
    anatomy
    anatomy
    4Exercise

    Pike Pushup

    Rest 1m 45s

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

    Drive head slightly forward between hands as elbows bend, then press back to start while keeping scapula upward rotation active.

  5. 5
    Plank Pushup
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    5Exercise

    Plank Pushup

    Rest 1m 30s

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

    Move slowly through each transition and avoid shifting weight aggressively side to side.

  6. 6
    Floor Triceps Dip
    anatomy
    6Exercise

    Floor Triceps Dip

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Keep shoulders down and chest open; avoid collapsing forward at the bottom.