How to Build Upper Body Muscle Without Equipment
Getting in shape and sculpting your muscles does not necessarily require a ton of expensive gym equipment or weights. You can build upper body muscle using nothing but your body weight, a sturdy (and reachable) tree branch and a standard table chair.
Things You'll Need
- Comfortable clothing
- Tennis/running shoes
- Table chair
- Strong tree branch
Instructions
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To work your biceps, use both hands to grip the tree firmly in an underhand fashion. Pull up your body in a controlled manner, keeping your core steady. Perform reps to muscle exhaustion, and do three sets.
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Grip the tree branch firmly with both hands as if you were climbing a fence. While keeping your core activated, pull yourself up until your chin reaches the branch, working your upper back. Lower yourself down slowly and repeat to muscle exhaustion. Do two sets.
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3
Lie on the ground with palms flat at chest level about 2 feet apart. Slowly push your body up while keeping your core steady and straight. Lower your body back down until your elbows are at 90 degrees, then repeat the process until muscle exhaustion. Do three sets. This exercise will work your chest and biceps.
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Lie flat on the ground in same position for a biceps push-up exercise with hands 3 feet apart. Place your feet on top of the chair seat, and push up in a controlled motion until your arms are straight. Lower back down until your elbows are at 90 degrees and continue until muscle exhaustion. Do three sets to exercise your upper chest.
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Crouch in front of the table chair, facing away from it. Use your hands to grip each side of the seat, and extend both legs in front of you so that you are relying on your arms to hold you up. Lower your body slowly in front of the chair until your elbows reach a 90-degree angle, working your triceps. Repeat until muscle exhaustion, and do three sets.
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Tips & Warnings
To get the most out of these exercises, perform each movement in a slow, controlled manner. For more of a challenge and to maintain proper form, keep your core (abdominal and oblique) muscles activated and flexed.
Whenever exercising, make sure that your body is warmed up to reduce injury: a 5 to 10-minute jog can prime your body for physical exertion. In addition, whenever you exercise, keep your body hydrated by drinking water before and after working out.
References
Resources
- Photo Credit bidule-78: Photobucket
