The push-up is a bodyweight exercise that primarily works the chest, triceps, and shoulders. To perform a push-up, start in a plank position with your hands on the ground shoulder-width apart and your feet together. Lower your body towards the ground by bending your elbows, keeping your core engaged and your back straight.
The pike press is a bodyweight exercise that targets the shoulders and triceps. To perform a pike press, start in a downward dog yoga pose with your hands and feet on the ground, hips lifted towards the ceiling, and your body forming an inverted V-shape. Slowly lower your head towards the ground by bending your elbows, keeping your core engaged and your back straight. Once your head touches the ground, push yourself back up to the starting position by extending your arms.
Handstand push-ups are an advanced bodyweight exercise that targets the shoulders, triceps, and upper back. To perform a handstand push-up, start by kicking up into a handstand position against a wall. Your hands should be shoulder-width apart, and your body should be in a straight line from your head to your toes. Slowly lower your head towards the ground by bending your elbows, keeping your core engaged and your back straight. Once your head touches the ground, push yourself back up to the starting position by extending your arms.
Shoulder taps are a bodyweight exercise that target the shoulders, core, and stabilizer muscles. To perform shoulder taps, start in a plank position with your hands on the ground shoulder-width apart and your feet together. Engage your core and lift one hand off the ground, reaching across to tap the opposite shoulder. Return your hand to the ground and repeat with the other hand.
Shoulder circles can be a good warm-up exercise for upper body training, as they help to increase blood flow to the shoulder muscles and improve range of motion. To perform shoulder circles, stand with your feet shoulder-width apart and your arms hanging at your sides. Slowly raise your shoulders up towards your ears, then roll them back and down in a circular motion.
Repeat the movement, rolling your shoulders forwards and up, then down and back in a circular motion.
Inverted rows are a bodyweight exercise that primarily work the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids. To perform inverted rows, set up a bar or suspension trainer at waist height. Lie underneath the bar or handles and grab onto them with an overhand grip, with your hands shoulder-width apart. Keep your body in a straight line and your feet on the ground. Pull your chest up towards the bar or handles, keeping your elbows close to your sides. Lower your chest back down to the starting position and repeat.
