Achieving a muscular, well-defined upper body doesn’t require expensive gym memberships or complicated equipment. You can get ripped anywhere with bodyweight exercises that target the major muscle groups in your upper body. These exercises are not only highly effective but also rooted in scientific principles of muscle growth and strength development. This article will explore five of the best bodyweight exercises to help you build a jacked upper body, backed by research and practical advice on how to maximise your gains.
The Science Behind Bodyweight Training
Before diving into the exercises, it’s important to understand why bodyweight training is effective for building muscle and strength. Resistance training, whether through bodyweight exercises or weight lifting, triggers muscle hypertrophy—the process where muscle fibres increase in size due to stress placed on them during exercise. Studies show that bodyweight exercises can elicit similar levels of muscle activation as traditional weight training, especially when exercises are performed to failure or near failure (Calatayud et al., 2015).
Bodyweight exercises often require the use of multiple muscle groups simultaneously, which increases functional strength and improves overall muscle coordination. This type of training also enhances core stability and balance, which are crucial for athletic performance and injury prevention (Behm & Colado, 2012).
1. Push-Ups: The Foundation of Upper Body Strength
Why Push-Ups Work
Push-ups are the cornerstone of bodyweight training for the upper body. They primarily target the pectoral muscles, deltoids, and triceps, while also engaging the core and stabilising muscles of the shoulders. The versatility of push-ups, with numerous variations, allows for progressive overload, a key factor in muscle growth (Schoenfeld, 2010).
Variations for Progression
- Standard Push-Up: Begin in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
- Diamond Push-Up: Bring your hands together under your chest, forming a diamond shape with your fingers. This variation puts more emphasis on the triceps.
- Archer Push-Up: As you lower your body, shift your weight to one side, extending the opposite arm straight out. Alternate sides with each rep to target the chest and shoulders asymmetrically, increasing the challenge.
- Plyometric Push-Up: Push off the ground explosively at the top of the movement, clapping your hands before catching yourself back in the starting position. This variation develops explosive strength and power.
Scientific Backing
Research by Calatayud et al. (2015) indicates that push-ups can produce similar muscle activation levels to bench presses when performed correctly. They found that push-up variations, particularly the ones that involve greater range of motion or explosive movement, can significantly enhance muscle recruitment.
2. Pull-Ups: The Ultimate Back Builder
Why Pull-Ups Are Essential
Pull-ups are one of the most effective bodyweight exercises for developing a broad, muscular back. They primarily target the latissimus dorsi, biceps, and the muscles of the upper back, including the rhomboids and trapezius. Pull-ups also engage the core, especially during the stabilisation phase.
Variations for Progression
- Standard Pull-Up: Grip the bar with your hands slightly wider than shoulder-width apart, palms facing away. Pull yourself up until your chin is above the bar, then lower yourself back down with control.
- Chin-Up: Use an underhand grip (palms facing you) to place more emphasis on the biceps.
- Commando Pull-Up: Grip the bar with one hand in front of the other, performing the pull-up while your body twists slightly. This variation engages the core and obliques more intensely.
- L-Sit Pull-Up: Raise your legs to a 90-degree angle while performing a pull-up. This variation increases the demand on your core and hip flexors.
Scientific Backing
A study by Youdas et al. (2010) demonstrated that pull-ups activate the latissimus dorsi significantly more than other common back exercises like the lat pull-down. Additionally, chin-ups were shown to engage the biceps more effectively, making them an excellent choice for building both back and arm strength.
3. Dips: Building Mass in the Chest and Triceps
Why Dips Are Powerful
Dips are a compound exercise that effectively targets the chest, triceps, and shoulders. Depending on the angle of your body, dips can emphasise the chest (leaning forward) or the triceps (keeping the body upright). This exercise is particularly useful for developing the lower part of the chest and the overall thickness of the triceps.
Variations for Progression
- Parallel Bar Dips: Use parallel bars or two sturdy surfaces at shoulder width. Lower your body until your elbows are at a 90-degree angle, then push back up. Lean forward to target the chest more or stay upright to focus on the triceps.
- Bench Dips: Place your hands on a bench behind you with your feet on the floor. Lower your body by bending your elbows, then push back up. This variation is easier and can be used to build up to full parallel bar dips.
- Ring Dips: Performing dips on gymnastic rings adds instability, requiring greater engagement of the stabiliser muscles in the shoulders and core.
Scientific Backing
According to a study by Boeckh-Behrens and Buskies (2000), dips rank high in terms of muscle activation for both the triceps and pectorals. The ability to adjust body position to focus on different muscle groups makes dips a versatile exercise for upper body development.
4. Pike Push-Ups: Developing Shoulder Strength
Why Pike Push-Ups Are Effective
Pike push-ups are an excellent bodyweight exercise for targeting the shoulders, specifically the anterior and medial deltoids. They also engage the triceps and upper chest, making them a great compound movement for upper body strength. This exercise mimics the overhead press, which is a fundamental movement for shoulder development.
Variations for Progression
- Standard Pike Push-Up: Start in a downward dog position, with your hips raised and hands shoulder-width apart. Lower your head towards the ground, then push back up. This variation focuses on the shoulders and upper chest.
- Elevated Pike Push-Up: Place your feet on an elevated surface, such as a bench or a box, to increase the intensity and target the shoulders more directly.
- Handstand Push-Up: Once you’ve mastered the pike push-up, progress to the handstand push-up, where you perform the movement while in a handstand position against a wall. This variation maximises shoulder activation.
Scientific Backing
A study by Ebben et al. (2010) found that pike push-ups and their variations provide significant activation of the deltoids, comparable to that of the overhead press. This makes them a highly effective bodyweight alternative for shoulder development.
5. Plank-to-Push-Up: Core Stability and Upper Body Strength
Why Plank-to-Push-Up is Crucial
The plank-to-push-up is a dynamic exercise that combines the benefits of planks and push-ups. It targets the core, chest, shoulders, and triceps while also improving stability and coordination. This exercise is particularly effective for building endurance in the upper body and core.
Variations for Progression
- Standard Plank-to-Push-Up: Start in a forearm plank position. Transition to a push-up position by pressing up with one arm at a time, then return to the forearm plank. Alternate the leading arm with each rep.
- Spiderman Plank-to-Push-Up: As you press up into the push-up, bring one knee towards your elbow, then return to the plank position. This variation increases the challenge to your core and hip flexors.
- Side Plank-to-Push-Up: After each push-up, rotate your body into a side plank, alternating sides. This variation engages the obliques and improves rotational stability.
Scientific Backing
Research by Schoenfeld et al. (2014) highlights the importance of core stability in enhancing overall upper body strength. The plank-to-push-up exercise, which requires simultaneous activation of the core and upper body muscles, effectively meets this requirement. The dynamic nature of this exercise also promotes muscle endurance and functional strength.
Optimising Your Bodyweight Training Routine
Progressive Overload
To continue making gains with bodyweight exercises, it’s essential to apply the principle of progressive overload. This can be achieved by increasing the number of repetitions, reducing rest times, or incorporating more challenging variations of each exercise. Progressive overload ensures that your muscles are consistently challenged, which is necessary for growth and strength development (Schoenfeld, 2010).
Frequency and Recovery
For optimal results, incorporate these exercises into your routine 3-4 times per week, allowing at least 48 hours of recovery between sessions targeting the same muscle groups. Adequate recovery is crucial for muscle repair and growth (Schoenfeld et al., 2016).
Nutrition and Supplementation
No training programme is complete without proper nutrition. Ensure you consume enough protein to support muscle repair and growth—typically 1.6 to 2.2 grams per kilogram of body weight daily, according to Phillips and Van Loon (2011). Additionally, consider incorporating supplements such as creatine and beta-alanine, which have been shown to enhance performance in high-intensity, short-duration exercises (Kreider et al., 2017).
Conclusion
Bodyweight exercises are a powerful and accessible way to build a jacked upper body, regardless of where you train. Push-ups, pull-ups, dips, pike push-ups, and plank-to-push-ups provide comprehensive coverage of the major muscle groups in the upper body, ensuring balanced strength and muscular development. By applying the principles of progressive overload, ensuring adequate recovery, and supporting your training with proper nutrition, you can achieve impressive upper body gains without ever stepping foot in a gym.
Table: Key Takeaways
| Exercise | Targeted Muscles | Key Variations | Scientific Backing |
|---|---|---|---|
| Push-Ups | Chest, shoulders, triceps, core | Standard, Diamond, Archer, Plyometric | Similar muscle activation to bench press (Calatayud et al., 2015). |
| Pull-Ups | Back, biceps, core | Standard, Chin-Up, Commando, L-Sit | High latissimus dorsi activation (Youdas et al., 2010). |
| Dips | Chest, triceps, shoulders | Parallel Bar, Bench, Ring | High muscle activation in triceps and pectorals (Boeckh-Behrens & Buskies, 2000). |
| Pike Push-Ups | Shoulders, triceps, upper chest | Standard, Elevated, Handstand | Comparable to overhead press for shoulder activation (Ebben et al., 2010). |
| Plank-to-Push-Up | Core, chest, shoulders, triceps | Standard, Spiderman, Side Plank | Enhances core stability and upper body strength (Schoenfeld et al., 2014). |
References
- Boeckh-Behrens, W., & Buskies, W. (2000). Effektives Krafttraining: Für Sport, Freizeit und Rehabilitation. Munich: BLV Buchverlag.
- Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research, 29(10), 2462-2468.
- Ebben, W. P., Feldmann, C. R., Dayne, A. M., Mitsche, D., Alexander, P., Knetgzer, K., & McGill, S. M. (2010). Muscle activation during lower body resistance training. International Journal of Sports Medicine, 31(5), 287-291.
- Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International society of sports nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
- Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29-S38.
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46, 1689-1697.
- Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J., Harezlak, D. T., & Hollman, J. H. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pull-up rotational exercise. Journal of Strength and Conditioning Research, 24(12), 3404-3414.
