There’s no question that a gym membership is pretty helpful when you’re trying to get stronger and build muscle—that’s why bodybuilders spend so much time there, after all—but there are plenty of upper-body exercises you can do without workout equipment.
Female bodybuilder, certified PT and lead fitness coach at Eden Health Clubs Victoria Esquibel agrees, and she shared her three favorite exercises for the upper body when you don’t have access to a gym.
All you need is a sturdy surface, roughly level with your knees (a chair pushed against a wall is always a good option), and 15 minutes to get sweaty.
Esquibel has also broken down the benefits of each exercise and the areas they target, so you can incorporate these exercises into a larger workout if you choose.
The workout
- Plank 3 x 10-30sec
- Push-up 3 x 5-10 reps
- Bench dip 3 x 10-12 reps
1. Plank
(Image credit: Eden Health Club)
Sets: 3 Time: 10-30sec
How to do it:
- Lie on your stomach with your feet together and your forearms on the floor, with your elbows under your shoulders. Draw in your belly button, brace your core and squeeze your glute muscles.
- Lift your body so it forms a straight line from head to heels.
- Hold for your chosen amount of time, then lower to the floor with control.
Make it easier: Lower from your toes to your knees.
Why do it: “Planks are a static exercise that develops core strength and stability, and strengthens the muscles of the arms, shoulders, chest and back,” says Esquibel.
2. Push-up
(Image credit: Eden Health Club)
Sets: 3 Reps: 5-10
How to do it:
- Get on your hands and knees and place your hands on the floor slightly wider than shoulder-width apart, then step each foot back so your body is in a straight line from head to heels. Draw in your belly button, brace your core, and squeeze your glute muscles.
- Bend your elbows to lower your chest to the floor.
- Pause briefly without resting your chest on the floor, then explosively push your hands into the floor, extending your arms to return to the start.
Make it easier: Lower from your toes to your knees, or try another of these modified push-ups.
Why do it: “Push-ups activate multiple muscle groups at once, and strengthen the chest, shoulders, triceps and core muscles,” says Esquibel.
If you’re comfortable with the standard push-up you can try decline push-ups to work a different part of your chest, or diamond push-ups to force your triceps to work harder.
3. Bench dip
Image 1 of 2
Sets: 3 Reps: 10-12
How to do it:
- Sit on a bench or other knee-height sturdy surface and place your palms on the edge, either side of your hips, fingers facing forward.
- Extend your legs in front of you, placing your heels on the floor, and slide your butt off the bench.
- Bend your elbows to slowly lower, until your elbows are bent to 90°.
- Push yourself back to the starting position.
Make it easier: Bend your knees. The closer your feet are to your hands, the easier it will be.
Why do it: “This functional exercise helps develop upper-body strength and muscle growth by targeting the chest, shoulder and triceps muscles, while requiring core engagement for stability,” says Esquibel.
Esquibel holds a degree as a physical therapy assistant and certifications in personal training and sports nutrition.
Esquibel served as a health and wellness director for the YMCA. She has managed gyms and fitness offerings in Hawaii and on cruise ships, and runs her own coaching business, Bodiez By Victoria. She is a former USA junior Olympic track athlete and is now a national NPC masters bikini bodybuilding competitor.
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