How to Build Your Upper Body Without Weights

The upper body is full of muscle groups that should be toned to develop your physique and proper posture. It is not necessary, however, to run to a gym to use a weight machine or free weights to build the upper body you want.

Instructions

Difficulty: Moderate

1. Work on your pecs. Do slow push-ups, either with your knees bent or from your toes. This exercise uses your body weight as resistance. You can also do these leaning against the wall, with your body at a 45-degree angle. Lower your body down slowly and do two to three sets of 12 to 15 reps.
2. Build your upper body, and especially your triceps, with dips. Instead of using weights, and lifting them over your head, place your arms on either side of your butt on a bench or situate two chairs and position yourself in between them. Make sure you have a stable base, and dip your butt to within inches of the floor. Then, slowly pull yourself back up to the starting position. You should do two to three sets of 12 to 15 reps.
3. Forget the weights when you want to build your upper body, biceps and forearms. Use a stationary bar, installed in a doorway or archway in your home, and do chin-ups to work the biceps. Grip the bar above your head with your fingers curled around the bar facing out. Pull yourself up slowly, until your head is above the bar. Hold for a second and then slowly release back down. Two to three sets of 10 to 12 reps should be good.
4. Focus on building your upper body, specifically the upper back. Using the chin-up bar, do pull-ups with your arms at a wider angle. Place your arms out, no more than a foot from the center and repeat the pull-up sequence from Step 3.
5. Crunch to build your upper and lower abs. Do conventional crunches, lying on your back with your arms crossed over your chest and your knees bent. You can also do some variations to target the obliques and lower abs. Place your knees to one side, and repeat the crunches on both sides for the obliques. For the lower abs, keep your back on the floor, bend your knees, and crunch your knees to your chest focusing on the lower abs for each movement.
6. Get sexy calves with calf raises without weights. Simply stand on a step or large book, place your toes on the step and press your heels downward. Then, press up on your toes until your foot arches and you have pressed yourself up from the starting position 2 to 3 inches. Repeat this step 10 to 12 times for two or three sets.