A Great Upper Body Workout Without Weights to Build Muscle
You might be similar to me in that you would like to not have to lift weights all the time. Or you might be exercising in your house instead of a gym. If this sounds like you, this article will describe and excellent upper body workout without weights that can lead to increased muscle in the abs, arms, back, chest, and shoulders. The regimen consists of six workouts and is under the assumption that you have a pull up rod.
These six workouts are divided into three supersets consisting of two workouts.
The initial superset consists of push ups with mountain climbers and pull ups.
To perform a pull up, make sure your hands are spread apart to shoulder width and begin by using an overhand grip to hang from the bar with straight arms. Keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. Repeat these until you cannot do any more. But only do as many as you can with the proper firm. So if can’t do 6 properly then do 5 with proper form.
Immediately following the pull ups, perform a basic push up with mountain climber. Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg. All of these moves constitutes one repetition. Aim for a number between 10 and 20 repetitions. Your fitness ability will determine how many you do.
Continue doing these workouts for five minutes, and take as much time off as you require.
Then your next superset is a negative wide grip pull up, coupled with a decline press up.
A chair or bench will be required to perform the negative pull ups. You need to place your hands on the bar at a wide grip. Now hang one foot off the bench. Start pulling your body then at the same use your foot and leg to push yourself up until your chin is above the bar. From here slowly lower yourself down to the start position. Do another rep using the other leg, or the same one. Again do as many reps as you can with good form.
From here it’s to the decline push up. Put both of your feet on the chair or bench and get yourself into a standard position for push ups. As your body remains straight, perform a basic push up. You should attempt to do between 10 and 20 repetitions.
You will continue alternating these supersets for five minutes. If you need to rest, do so. If you can do them without resting, then do more reps.
The last superset is the close grip chin up with a knee tuck. You will also do close grip push ups.
Begin with the chin up and knee tuck. Hang straight down. Use an underhand grip and keep your hands close together. Now raise your body while you simultaneously raise your knees all the way to your chest. As you bring your knees in, you might discover that this movement allows you to lift your chin so it goes above the bar. Control the action of lowering your legs back to the starting positioning. Repeat this as many times as you can maintain proper form. Doing additional repetitions with improper form accomplishes nothing.
Next we have the close grip press up. Start with a normal push up position but bring your hand close together so your fingers are almost touching. Make sure your body stays straight and do a regular push up. The placement of your hands forces your triceps to get more involved. This will work your triceps harder and make them the primary muscle in the push up. This final superset is an excellent way to workout the muscles in your arms. Attempt to perform between 10 and 20 repetitions for each set.
Just as you did for the other two supersets, alternate these two exercises for five minutes.
You will burn fat off of your body while you perform this upper body workout without weights. If your not dripping with sweat after this you haven’t worked hard enough.
