Do these three bodyweight exercises and give your chest, shoulders, triceps and core a blast without machines, best dumbbells, kettlebells or adjustable bars.
There are many ways to strengthen your upper body muscles without weights. We’ve selected three bodyweight exercises that fall under the “calisthenics” umbrella and created a chest and tri’s workout suitable for any beginner or experienced exerciser. You can access them anywhere, anytime, and you only need your body weight to do so.
If you want to exercise your muscles, add this bodyweight session to your strength programs.
It’s worth mentioning that gaining lean muscle mass and sculpting a strong torso requires learning how to progress your routine and keep challenging your muscles progressively over time.
Bodyweight exercise is a type of functional training and is extremely effective if you want to develop functional strength and improve the quality of your daily movements. Your muscles, bones, and joints can benefit from learning to move with just your body weight, using natural movement patterns. And it’s the best way to prepare for lifting weights.
This type of training also works well for beginners looking to develop core strength and muscles before diving into the world of weightlifting. So whatever your reason for ditching weights in favor of bodyweight, there are benefits to be found.
What is the 3-move bodyweight workout?
You only need three exercises and 28 minutes to complete this workout. If you decide to add weights, we recommend the best kettlebells for weightlifting or dumbbells if you prefer, but you won’t need them to burn your chest and arm muscles.
Watch the videos to learn how to do each exercise properly.
Every 7:00 minutes for 4 sets:
20 x burpees
30 x Spider-Man boards
40 x deficit push-ups
Perform 20 burpees, then go straight to 30 Spider-Man planks and finish with 40 deficit pushups. You have seven minutes to complete the round. Rest for the rest of the time and repeat for a total of four rounds.
Burpees
Try doing burpees from chest to floor, but modify by taking a step or jumping back if you prefer. Keep your core engaged and lift your upper body as a unit without dropping your hips. Keep your burpees consistent and find a pace you can maintain, completing your reps in no more than two sets (10 reps per set).
See how to do a burpee in more detail.
Spider-Man Boards
It’s one of the best plank variations out there. Keep your core engaged and drive your knee toward your elbow with control, with your hips aligned with the mat. You can choose a forearm or straight-arm plank position. Either option will engage your obliques—the muscles that run along your waist—to get a gentle contraction as you move. Switch sides after each rep, completing 30 reps total. Increase the speed to prioritize cardio, or decrease the speed to work your muscles longer and test your core stability.
Deficit Pushups
The bench press isn’t the only way to blast your chest, shoulders, and arms. Deficit pushups increase your range of motion and allow your muscles to work over a wider range. You can use blocks, push-up bars, or weights to raise your hands and lower your chest to the floor. Keep your hips elevated and control the eccentric movement (lowering toward the floor) while explosively pushing upward during the concentric (push-up) phase. If you need an extra burn, add a small pulse at the bottom of the exercise.
Final result
A common misconception is that you cannot achieve muscle gains or increase strength using bodyweight exercises. False. Although weight training allows you to increase the load gradually, you can also adapt variables such as rest-work time, pace, sets and reps to make the exercises more difficult.
This 28-minute upper-body workout minimizes rest and uses high rep ranges against the clock to keep muscles under constant tension and load. How much rest you get depends on how long it takes you to complete the exercises.
After the first round, decide whether you want to increase or decrease your rep ranges. If you’re resting less than 30 seconds, decrease the reps. If you finish too soon (two minutes or more), increase the repetitions.
And if you want to use the format again with different exercises, we recommend the 7 best dumbbell shoulder exercises for your upper body. Remember to schedule rest to allow your muscles to recover from the stressors of exercise and prioritize eating good quality protein to help increase muscle growth during recovery.
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