Developing upper body strength is an important aspect of overall fitness, but many women may feel limited by a lack of access to equipment or gym memberships.

However, it is possible to build upper body strength using just your bodyweight.

Bodyweight exercises, such as push-ups, pull-ups, and dips, can be just as effective as using weights, and can be done anywhere with little to no equipment.

Not only do these exercises target the upper body, but they also engage multiple muscle groups and can improve core stability, balance, and coordination.

In this article, we will discuss the benefits of bodyweight exercises for the upper body and provide a workout plan that women can follow to achieve their strength goals.

Best bodyweight exercises for the upper body

Push-ups: Push-ups are a classic bodyweight exercise that target the chest, triceps, and shoulders.

To perform a proper push-up, begin in a plank position with your hands placed slightly wider than shoulder-width apart.

Lower yourself down by bending your elbows, keeping your body in a straight line and avoiding sagging in your lower back.

Push yourself back up to the starting position, and repeat.

  1. Proper form: To ensure proper form and to get the most out of your push-ups, focus on keeping your core engaged, your back straight, and your elbows close to your body. This will help target the chest and triceps more effectively and reduce the risk of injury.
  2. Variations: Once you've mastered the basic push-up, you can try different variations to challenge yourself further. For example, incline push-ups can be done by placing your hands on an elevated surface, such as a bench or step, which increases the difficulty. Decline push-ups, on the other hand, can be done by placing your feet on an elevated surface. Diamond push-ups, which are performed with your hands close together beneath your chest and forming a diamond shape with your thumb and index fingers, isolate the triceps more than other variations.

Pull-ups and chin-ups: Pull-ups and chin-ups are exercises that target the back, shoulders, and biceps.

Pull-ups are done with an overhand grip, while chin-ups are done with an underhand grip.

  1. How to progress towards doing pull-ups: Pull-ups can be challenging for beginners, but with proper training and progressions, they can be achieved. Start by hanging from a pull-up bar with your hands shoulder-width apart, and engage your back muscles to pull yourself up towards the bar. Lower yourself back down with control. Another way to progress is using an assisted pull-up machine or using resistance bands.
  2. Alternatives for pull-ups: If you're unable to perform pull-ups yet, you can start by doing negative pull-ups, which involve lowering yourself down as slowly as possible. You can also try exercises such as lat pulldowns, rows, and inverted rows as a way to build up the muscle needed to do pull-ups.

Dips: Dips are a great exercise for working the chest, triceps, and shoulders.

They can be performed on parallel bars or on the edge of a bench or step.

  1. How to perform dips safely: To perform dips safely, it's important to keep your body in a straight line, with your arms close to your body. Avoid letting your shoulders drop forward, which can lead to injury.
  2. Variations: To make the exercise more challenging, you can add weight to your dips by holding a dumbbell between your feet or you can place your legs on top of an exercise ball. Or to reduce the intensity, you can perform the dips using parallel bars or on the edge of a bench with your knees bent.

Other exercises: Planking is another great exercise that targets the core and upper body.

To perform a plank, get into a push-up position with your arms straight, and hold the position for as long as you can.

In addition, Burpees can also target upper body strength as it's a full-body exercise.

It starts from a standing position, then you drop down to a plank position, then you do a push-up, jump back to a plank, then to a squat position, then jump and clap.

Creating a workout plan

Setting goals: Before creating your workout plan, it's important to set clear and achievable goals.

Whether you want to improve your upper body strength, build muscle, or lose weight, having a specific goal in mind will help you stay motivated and on track.

Incorporating exercises into a full-body routine: Bodyweight exercises can target multiple muscle groups, so it's important to incorporate exercises that work different areas of the body, not just the upper body.

A full-body routine should include exercises for the chest, back, shoulders, arms, legs, and core.

This way you can avoid over working one muscle group and achieve a balanced body.

Progressing in difficulty: Once you've mastered the basic exercises, it's important to progress in difficulty to continue challenging yourself.

This can be done by increasing the number of reps or sets, adding weight to the exercises, or trying harder variations.

It's important to progress at a steady and comfortable pace, and not rush into things too quickly.

Importance of rest and recovery: Rest and recovery are just as important as the actual workout.

Your muscles need time to recover and repair themselves in order to get stronger.

It's recommended to have at least one day of rest between upper body workouts, and also be aware of the time you rest in between sets.

Tips for sticking to a routine: Consistency is key when it comes to achieving your fitness goals. Here are a few tips to help you stay on track:

By following these tips, you'll be able to create a workout plan that is tailored to your needs and goals, and will be well on your way to achieving upper body strength without equipment.

Common mistakes and how to avoid them

Neglecting proper form: One of the most common mistakes made when performing bodyweight exercises is neglecting proper form.

Using improper form not only reduces the effectiveness of the exercise but also increases the risk of injury.

Always focus on engaging the correct muscles and maintaining proper alignment throughout the exercise.

It's also a good idea to watch videos or have a trainer check your form until you are comfortable.

Overdoing it in the beginning: It's important to start slowly and gradually increase the intensity and difficulty of your workout as your strength and stamina improve.

Starting too aggressively can lead to burnout, injury, or loss of motivation.

Be patient and listen to your body, and increase the difficulty only when you're ready.

Not adjusting to your own fitness level: Each individual has different fitness levels, and it's important to adjust the workout to your own level.

Start with the basic variations and progress to harder variations as you get stronger.

Don't compare yourself to others, focus on your own progress.

Not having variety in your routine: Doing the same exercises and routine every day can lead to boredom and a plateau in progress.

Mixing up your workout routine will challenge your muscles in different ways and prevent boredom.

Incorporating different types of exercises, such as cardio and yoga, can also aid in muscle recovery and overall fitness.

Not Resting and recovery: Not giving your body enough time to rest and recover can lead to injury and burnout.

It's important to listen to your body and give it the rest it needs.

Giving your body adequate rest will also ensure your muscles recover and repair correctly, leading to better and stronger results.


In conclusion, developing upper body strength without equipment is not only possible but also highly beneficial for overall fitness.

Bodyweight exercises such as push-ups, pull-ups, dips, and others are great options for those who want to work on their upper body strength but may not have access to equipment.

Creating a workout plan that includes a variety of exercises and progressive difficulty, along with setting realistic goals, will help you achieve your upper body strength goals.

It's important to be mindful of proper form, listen to your body, and avoid common mistakes such as overworking your muscles and neglecting recovery.

With patience, consistency and the right approach, you can achieve upper body strength using just your own bodyweight.