8 Upper Body Exercises that Don’t Require Any Weights

Bench push-up

1. Assume a push-up position with your hands on a flat bench slightly wider than shoulder width apart and the balls of your feet on the floor, also slightly wider than shoulder width apart. Your back should be flat, and your neck should form a straight line with your back.
2. Keeping your abdominals and rear end tight, slowly lower yourself toward the bench until your chest touches or nearly touches the bench, allowing your arms to tuck in slightly toward your sides.
3. Push back up to the starting position, and repeat for the suggested number of reps.

What it does: Strengthens the muscles in your chest, the front of your shoulders, the back of your arms, and your core.

Form tip: If you have trouble touching your chest to the bench for the required number of reps, adjust your range of motion and don’t lower yourself down quite as far.

For a more extensive list of exercises like this, get my new book 60 Second Sweat.