Dynamic Upper Body Workout At Home Without Weight

Creating a muscularly balanced upper body workout at home with no weights is very challenging. There are a few muscle groups that are very hard to isolate without a dumbbell. But some of these home upper body workout exercises do very excellent work at home without weight. The following can be performed as an upper body workout at home with no weights.

Glute Bridge

Glute Bridge can be practiced as an Upper body workout at home without weights. One of the studies showed that it is helpful in improving your posture and strengthens your core. It is also included among home upper body workout exercises.

Glute bridge upper body workout at home

Lay down, with your face facing upwards on the floor, knees bent, and keeping feet flat on the ground. Hold your palms down with your arms to your side. Elevate your hips off the floor, till you align your thighs, hips, and shoulders straight. Squeeze those core muscles tight and keep the abs pulled in so that during the workout you do not over-extend the leg. Keep your posture for a few seconds before you ease it back down.

Close-Grip Pushup

The close-grip push-up can be performed as an upper body workout at home that targets the inner chest. It can also target the triceps.

Close Grip Pushup upper body workout at home

Begin in push-up posture, squeezing your glutes and tight abs, palms moderately narrower than shoulder-width. They should stack your arms, elbows, and wrists. Keep your elbows nearer your body, lower down into the bottom of a push-up. Press back up. When the upper arms are parallel to the ground far above, hold. Finish the Close-Grip Push-up rep by flattening your arms. Lower into another push-up with close-grip, then push right up.


Burpee turns your body into the finest piece of fitness equipment ever, exercising nearly every muscle in your body including your shoulders, abs, and triceps. You can perform this upper body workout at home with no weights.

Burpee workout

Begin from a standing position to do a burpee, then squat down and put your hands on the ground facing you. Move both feet behind you quickly and you are in a push-up stance and do a push-up afterward. Move your legs forward and drop back into a squatting posture.

Suspended Pushup

Suspended push-ups are a more improved form of the traditional push-up which targets the chest, shoulders, and triceps. Carrying out the workout from the suspended position requires the heart more strongly in the range of motion. You can perform this upper body workout at home with no weights.

Suspended Pushup workout at home

Hold your core strong, lower yourself slowly down onto the floor. Hold your elbows positioned close to your sides so that they create an angle of 45 degrees with your torso. Pause, then move back to the beginning position.

Prone Back Extension

Carrying out the exercise of the prone back extension will improve the ability to control movement across the back. Certain improvements include a stronger back and a back that has more strength.  It is also included among home upper body workout exercises.

Prone Back workout

Lay straight on the ground with your palms facing upwards and your toes touching the floor. Raise yourself off the floor gradually by forcing your shoulders back and raising your legs up as high as possible. Look straight forward all along with the move. Return to the beginning place. Repeat.

Stability Ball Rollout

The stability ball rollout hits the core muscles particularly the lower back. The stability ball rollout also works the shoulders and the upper back muscles during the movement’s contraction phase. We can do stability ball rollout as an upper body workout at home.

Stability Ball workout

Bend on your knees and put your forearms and hands on the ball in front of a Swiss ball.  Hold your core positioned and move the ball gradually forward. Then straighten your arms and stretch your body as far as you can without letting your body collapse. Now, use your abs to drag the ball back to your knees. Repeat.

Jump Squats

Jump squats are very good for the stomach, glutes, hamstrings, and lower back. They are also important for plyo movements such as box jumps, and their basic concepts are present in more complex multi-joint exercises such as strength cleans. It is among home upper body workout exercises.

Jump Squats workout

Stand tall apart with hip-width of your feet. Weigh on the hips to push back and down your buttocks, till your thighs are parallel to the ground. Then press down your feet to jump off the floor and jump as high as you can. When you land, allow your knees to flex at 45 degrees. Then immediately drop back into a squat and jump again.

Diamond Pushup

Diamond push-ups are a big step up from the regular push-up in complexity. So do not be upset if you struggle to perform as many diamond push-ups as you usually can. You can do this upper body workout at home without weights.

Diamond Pushup workout

Start on all fours with your hands underneath your chest together. Place your index fingers and thumbs in such a way that they touch, form a diamond shape. And widen your arms so that your body is raised up and forms a straight line from head to feet.

Take your chest to your hands, making sure your elbows do not pop out to the sides and hold your back straight. Stop just before the ground touches your chest, then push return to the beginning position.

Box Jumps

The box jump training works all the muscles of your legs and uses your own body weight to strengthen your core. It increases your stamina. You can do this upper body workout at home without weights.

Box Jumps workout

Stand in straight posture at a reasonable distance from the box, with your feet shoulder-width apart. Fall rapidly into a quarter squat when you’re ready to jump, then stretch your hips, swing your arms, and push your feet via the ground to propel yourself to the box. Repeat.

By doing these exercises, you will effectively improve your upper body strength at home without weight. Moreover, If you have just started or planning to build your upper body strength then Powerful Upper Body Workout for Beginners is the best guide for you.