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.

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

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

The moves

Incline push-up35s
Hands on a counter, lean in and press.
Push-up30s
Body in one line, elbows about 45°, full range.
Superman30s
Lift chest and thighs, reach long, brief squeeze.
Plank30s
One straight line head to heels — brace, don't sag.
Bird dog40s · each side
Opposite arm and leg, reach long, no twist.
Knee push-up30s
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.

Gear we recommend

Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.

WHOOP

WHOOP 5.0

Screenless · Strain & recovery

$239Read review

Oura

Oura Ring 4

~7-day battery · Sleep staging

$349Read review

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.