I put this At Home Upper Body Workout together with some of the best upper body exercises with no equipment.
Here are the exercises in this upper body workout no equipment:
Pike push ups - Get into normal push up position on the floor. Lift your hips up as to where your body forms a triangle shape with the floor. Bring your upper body down to the floor (without hitting your head) and push back up. This is a pike push up. We are looking for more shoulder engagement for this particular exercise so bring your feet a step or two closer to your hands. The closer you bring your feet to your hands before you raise your hips will determine how much engagement you receive from your shoulders.
Hindu push ups - Get into normal push up formation on the floor. When you bring your body to the floor you will push yourself forward and arch your back looking up to the sky. Reverse movement to return back to the top of your push up.
Supermans- Lay on your stomach on your yoga mat. Keep your legs and arms straight as you raise them off the floor as high as possible. For this alteration, when your arms are raised, bring your elbows back and squeeze your shoulder blades together. Reverse movement to go back to the beginning of the exercise.
Spider-Man Push ups- Spider-Man pushups are one of my favorite pushup styles. Lower your body like a normal push-up, as you lower yourself to the floor bring your left knee to your elbow. Bring your leg back to starting position as you raise back up to the top of your push-up. Alternate with the other leg.
Negative Pushups - In these negative pushups we simply lower at a normal speed and push up slowly back to the top of our push-up form.
Pseudo Planche Pushups- Pseudo Planche pushups are a little more advanced style push up. Get in normal push-up formation and rotate your hands so your fingertips are pointing towards your feet. This will make your elbows bend towards your feet as you lower your body to the floor. These push ups are great for bicep exercise when you do not have access to a pull-up bar.