You may have heard that the only way to build upper body muscle is to grab a set of weights and start lifting them. But as this seven-move workout shows, you can build strength in your arms, shoulders, and chest with just your bodyweight, even when you’re short on time.
Traditionally, you will want to choose a game of best adjustable dumbbells and perform movements like bicep curls and dumbbell presses, but you can build muscle without weights, as long as you choose the right exercises. That’s where the fitness youtubers Tiff x Dan (opens in a new tab) routine enters.
The duo have designed a short routine that will work multiple areas of the upper body simultaneously and includes classic exercises like push-ups and mountain climbers along with variations like archery. Lizards and shoulder bumps.
You spend a lot of time on the floor, so it’s worth deploying one of the best yoga mats if you can. The other benefit of this floor-based routine is that you stay in a plank position most of the time, which works your abs and helps build core strength.
Focusing on your form is essential to get the most out of your training and avoid injury. Fortunately, Dan demonstrates all the necessary moves, so he can follow along and practice his technique before starting the main routine.
Watch Tiff x Dan’s Upper Body Workout
Pushups are one of the most well-known resistance training exercises, but variations on this routine are an effective way to build muscle without equipment. If you are new to strength training, you can make some modifications.
For example, you can start on your knees while working on your form before progressing to push-up plank position. Or you could experiment with wall push ups first while you get used to the position.
Although primarily an upper-body movement, holding a push-up position also works your core. Your core is responsible for balance, stability, and training performance, so it pays to build muscle in this area.
This is why movements like push-ups, planks, and mountain climbers are some of the best abdominal workouts. Since this is only a short routine, you can combine upper body training with abs-focused exercises for a longer session.
If you like working out with weights, you might consider choosing one of the best kettlebell and learning how to make swings with kettlebell. This multi-muscular movement trains the entire body, strengthens the core and speeds up metabolism.
