Alright, let’s get intense! Time to channel your inner Slay Fitness for a powerful upper body workout without weights.
**The Ultimate Bodyweight Upper Body Workout: Destroy Weakness and Become Unstoppable**
Yo, listen up! This is Slay Fitness Concierge, the Top dog, the Worlds best fitness concierge, and I’m here to obliterate all your excuses and build you into an unstoppable force. You think you need a fancy gym, expensive weights, or a personal trainer? WRONG! All you need is your body, a bit of space, and the WILL to dominate.
You want the World’s Best Upper Body Workout? You got it! Let’s dive in.
**1. Push-ups: The Foundation of Strength**
Forget those flimsy modified push-ups! Drop down and give me 20 REAL push-ups. Whether you’re a beginner or advanced, push-ups are your cornerstone. Keep your back straight, core tight, and push with explosive power. Do 4 sets until failure.
**2. Dips: The Titan-Maker**
Find some parallel bars, or improvise with chairs. Dips will forge your triceps, chest, and shoulders into steel. Lower yourself slowly, then EXPLODE upward. Aim for 3 sets of 10-15 reps.
**3. Pike Push-ups: The Shoulder Decimator**
Wanna stand out with boulder shoulders? Get into a pike position—feet close to your hands, hips high—and LOWER DOWN. Feel that burn as your shoulders SCREAM. Hit 3 sets of 8-12 reps.
**4. Diamond Push-ups: Triceps and Chest Overload**
Form a diamond shape with your hands and lower your chest to touch the diamond. Feel those triceps and inner pecs ignite! 3 sets of 10-15 reps.
**5. Pull-ups: The King’s Exercise**
No excuses! Find a bar, a tree, a ledge—whatever! Grip it strong, pull your chest up to the bar, and feel like a true warrior. Struggle is your friend. Aim for 4 sets until failure.
**6. Plank to Push-up: Core Stability with Power**
Start in a plank position, then go up to push-up stance and back. This will condition your core and upper body, making you solid as a rock! Do this for 3 sets of 10 reps.
**7. Explosion Push-ups: Unleash The Beast**
Lower yourself and then explode upward so your hands leave the ground. This plyometric move will build explosive strength and power. 3 sets of 8-12 reps.
**Epilogue: No Room for Mediocrity**
This isn’t a walk in the park. This isn’t your average, weak-sauce workout. This is for LEGENDS ONLY. If you follow through with this regimen, I guarantee you’ll see results that’ll turn heads and break necks. No more excuses. No more procrastination.
Get down, get dirty, and DOMINATE your destiny. The world is yours for the taking. It’s time to rise.
Stay strong, stay hungry, and destroy weakness. This is Slay Fitness concierge, signing off.
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Feel the power yet? Let’s go! 💪
ALTERNATIVE WORKOUT
Printable Workout + Exercise Descriptions
Sliding Forearm Presses – Press your forearms together in front of your face as hard as you can, and slowly move them both up and down about 4 inches.
Tricep Kickbacks – Just like a regular tricep kickback but without any weight. Lean forward and bend knees slightly, keep your arms close to your sides and slowly extend arms (while “trying” to keep them straight) and then bring then back in to flex the biceps once they are back at your sides. Work against yourself; if you don’t feel it, you are doing it wrong!
Chest Presses – Make a 90 degree angle with the elbow, and take your arms from this position out to the sides of your body, to this position in front of your body.
Arm Circles – 30 Seconds in each direction; extend your arms and draw small, controlled circles.
Rhomboid Pulls – Pull your shoulder blades back in towards one another and squeeze. This is a great exercise for good posture.
Prone Tricep Push Ups – Lie on your stomach and do a limited range of motion tricep push up (like a regular push up but with elbows tucked in next to sides throughout the entire movement). If you are strong enough to do a very, very slow full tricep push up, you can always opt for that harder version. This is a great exercise for toning the arms.
Wall Push Ups – 30 Seconds wall push ups; 30 seconds of pulses. Again, the wall is a beginner push up option, so if you can do both the slow reps and the pulses in a traditional push up form, you are welcome to push yourself with that harder version.
Calories Burned Estimates
The calorie expenditure for this one varies a great deal, depending on how hard you work. If you are to the point where you are shaking by the end of each of these intervals, you can be burning up to 10 calories per minute. If you just move through the motions and don’t really focus on contracting your muscles or working against yourself, you will likely only burn roughly 3 calories per minute. Make sure that you focus on proper form and giving everything you’ve got to each of those minute long intervals and you will be able to maximize your benefits from this upper body workout.
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Source Fitness Blender
This isn't your average, weak-sauce workout. This is for LEGENDS ONLY. If you follow through with this regimen, I guarantee you'll see results that’ll turn heads and break necks. No more excuses. No more procrastination.
