Body & Composition Energy & Nutrition Strength & Training Cardio & Endurance Recovery & Wellness View full Index →
Workouts & Recovery Mat Pilates Bodyweight workouts Chair & wall workouts
Upper-Body Workout (No Weights) — Free Guided At-Home Session
Workouts & Recovery · Strength

Upper-body workout (no weights)

An upper-body session built from push-up variations and back work — no dumbbells, no bands. The app coaches each move, times the work and rest and previews what's next, and the push-ups run from incline to full to knees so there's always a version that fits. Superman and bird dog balance the pushing with back and posture work.

Moves
6
Length
≈ 13 min
Level
All levels

Also known as upper body workout no equipment, push workout at home.

How the session works

  1. 1 Set up by a counter or wall for the incline push-ups, with a mat for the floor work.
  2. 2 Press start. The app leads each move with a get-ready, the work, then the rest.
  3. 3 Pick the push-up version that lets you keep a straight body — incline, full or knees.
  4. 4 Take the circuit twice, or pick a 5, 10 or 15-minute length to scale the rounds.

The moves

  • Incline push-up 35s

    Hands on a counter, lean in and press.

  • Push-up 30s

    Body in one line, elbows about 45°, full range.

  • Superman 30s

    Lift chest and thighs, reach long, brief squeeze.

  • Plank 30s

    One straight line head to heels — brace, don't sag.

  • Bird dog 40s · each side

    Opposite arm and leg, reach long, no twist.

  • Knee push-up 30s

    Knees down, hips low, chest leads.

What it's good for

  • Trains chest, shoulders, arms and the upper back with zero equipment.
  • Three push-up tiers — incline, full and knees — fit any starting strength.
  • Balances pushing with back and posture work, so it's not all chest.

The evidence. Push-up progressions are a well-established way to build upper-body pushing strength without equipment, and pairing them with back work supports balanced shoulder health and posture.

Safety

  • Keep your body in one line and choose an easier push-up before your hips sag; stop if your shoulders or wrists hurt.

Frequently asked questions

Can you train your upper body without weights?

Yes. Push-up variations load your chest, shoulders and arms, and moves like superman and bird dog work your back. Progress by moving from incline to full to harder push-up variations, slowing the tempo, or adding rounds.

What if I can't do a full push-up yet?

Start with the incline push-up against a counter, then knee push-ups — both are built into this workout. They build the exact strength you need to reach a full push-up.

How often should I do an upper-body workout?

Two to three times a week, with a recovery day between sessions, works well for most people training at home.