When you think about upper body muscle, the first thing that comes to mind is weight benches, weight machines, barbells and dumbbells. All of these pieces of equipment are commonly relied upon to work the upper body, but when you do not have access to a gym and have no equipment of your own, you have to think outside the box. Building upper body muscle without equipment is challenging, but not impossible.
Step 1
Increase the intensity of a standard push-up by elevating your feet. Place your toes on top of your bed and place your hands on the ground right below your shoulders. Push your body up in the air so your arms are fully extended. Tighten your abs to straighten your back and lower your chest toward the floor. Stop when your chest is about the width of your fist away and push yourself back up. Repeat 10 to 12 times. Take about four seconds to lower yourself and two seconds to push up.
Step 2
Push your hands off the ground to do plyometric push-ups. Lie on your stomach with your hands directly under your shoulders and your toes curled under your feet. Perform an explosive push-up so your hands come off the ground. Quickly clap them together and land them back on the ground, shoulder-width apart from each other. Repeat 10 to 12 times.
Step 3
Use a wall to do handstand push-ups. Stand about the length of your arm away from the wall. Bend down and place your hands on the floor, shoulder-width apart and the length of your hand away from the wall. Place your left foot on the ground in between your hands and extend your right leg in the air behind you. Bend down with your left leg and forcefully hop in the air. When you do this, flip your hips over your body and extend your legs until your heels contact the wall. Keep your body extended and perform five to six push-ups. To dismount, walk your feet down the wall toward your butt and tap the wall with your heels to push your body forward. Keep your knees bent and land on your toes.
Step 4
Extend your back with the assistance of a friend or family member. Lie on your stomach across your bed with your hips on the edge. Have your assistant place her hands on the backs of your ankles and place your hands behind your head. Lower your upper body down toward the floor and lift yourself up by engaging your back muscles. Stop when your body is slightly past parallel. Repeat 10 to 12 times.
Step 5
Place two chairs slightly wider than the length of your legs apart to work your triceps. Place your heels up on one chair and grab the edge of the other chair with your hands. Lower your body down by bending your elbows. Stop when your upper arms are parallel to the ground and your elbows form 90-degree angles. Push yourself back up and repeat 10 to 12 times.
Step 6
Grasp a sturdy tree branch to work your biceps. Place your hands on the branch about 6 inches apart in an overhand grip. Bend your knees and cross your legs behind your body. Keep your body still as you pull yourself up. Stop when your chest is at the height of the branch and lower yourself back down. Repeat 10 to 12 times.
Tips and Warnings
- Do three to four sets of all your exercises and work out three times a week on nonconsecutive days. When doing close-grip pull-ups on the tree branch, wear a pair of construction gloves to protect your hands.
Things You'll Need
- Bed
- Assistant
- 2 chairs
- Tree branch
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