Strengthening your upper body is a must for better posture, increased mobility, and reducing your risk of injury from everyday tasks. It also makes daily tasks like pushing heavy doors, washing your hair, and bending over to do chores easier. Chest and back workouts are often paired together as this allows for a balanced workout, targeting pushing (chest) and pulling (back) muscle groups. They often don’t get as much air time as they should, but it’s really important not to skip them in your workout routine. And you don’t have to lift weights to get the full effect. Take a look at 8 of the best no equipment chest and back workouts to do on the regular.
10 Reasons You Should Train Your Chest & Back
- Improve upper body power and strength
- Help correct your posture and reinforce back strength
- Reduce your risk of injury from everyday tasks
- Improve spinal alignment and stability
- Better shoulder stability
- Reverse “shoulder roll” posture from sitting at a desk and using devices all day
- Improve your ability to push, pull, and press
- Maximize your workouts and physical activity
- Rev up your metabolism and burn calories efficiently
- Improve cardiovascular strength by lowering blood pressure and controlling blood sugar levels
8 No Equipment Chest & Back Workouts
1. Superman
The Superman exercise strengthens your core and back muscles, which can improve posture, reduce lower back pain, and improve spine stability. Lie on a yoga mat in a face down position with your legs straight and your arms extended in front of you. Keep your head in a neutral position and slowly lift your arms, chest, and legs up off the floor as high as you can. Focus on squeezing your back and butt muscles as you hold this position. Relax your body to starting position. Repeat.
2. Reverse Snow Angel
This exercise targets the upper and mid-back muscles, and also works the glutes, core, and shoulders. Lie face down on a yoga mat with your legs extended, feet together, and arms overhead with your palms facing down. Raise your arms a few inches off the ground by pinching your scapula together. Keep your forehead on the floor as you move your arms down to your sides and bring them back up overhead, repeating this motion until the end of the exercise.
3. Standard Push-Up
The standard push-up is an amazing exercise for training your chest. It also strengthens your core and helps with posture. Start in a plank position with your hands under your shoulders and your legs straight out behind you. Your feet should be hip-width apart. Engage your core and draw your belly button up toward your spine. Slowly bend your elbows to 90 degrees, lowering yourself toward the floor. Keep your core engaged and back straight. Press through your hands and push back to plank position. Repeat.
4. Prone Pulldown
The prone pulldown is an awesome exercise to strengthen the muscles of the back. Strengthening these muscles helps prevent postural related upper back conditions. Lie face down on a yoga mat with your legs extended and feet together. Stretch your arms out overhead with your palms facing the floor but not touching. Squeeze your triceps and raise your arms off the floor. Maintain tension as you drive your elbows back, lifting your chest, and squeezing your shoulder blades together. Keep your head down with a tucked chin. Pause, squeezing your upper back, then extend your arms back to starting position. Repeat.
5. Diamond Push-Up
Diamond push-ups are especially beneficial for the upper chest, shoulders, and triceps. In a standard push-up, your hands are positioned farther apart from each other, but with diamond push-ups your thumbs and index fingers should be touching, forming a diamond shape. Starting on all fours, form a diamond shape with your hands directly in line with your chest. Engage your core and step backward with both feet to plank position (or you can stay on your knees). Bend your elbows, allowing your chest to lower toward the ground. Maintain a straight line from your head to your toes with your core strong and engaged. Keep your elbows in at your sides. Press through your palms allowing your elbows to straighten and return to plank position. Repeat.
6. Plank Row
Plank rows engage the back, core, shoulders, and arms and improve strength, stability, and posture. Come into plank position and maintain a plumb line posture (ears over shoulders over ribs over hips). Make sure your back is straight and your hands are stacked under your shoulders. Keep your plank stable, engaging your core and row one arm up keeping your elbow close to your ribcage. Repeat the row movement, alternating your arms while staying stable in your plank.
7. Spiderman Push-Ups
Spiderman push-ups help build hip mobility and chest strength, and also strengthen your core. They activate more muscles than standard push-ups, increasing your upper body strength. Start in a traditional push-up/high plank position. Engage your core. Your ribs should be down and your pelvis slightly tucked. Squeeze your quads and glutes and lower yourself to the floor, bringing your right knee to your right elbow, keeping it off the floor. Press back up and return your leg to starting position. Repeat with the other leg and alternate for your desired number of repetitions.
8. Bird Dog
Bird dog works the upper, middle, and lower back muscles. It’s great for strengthening the erector spinae and multifidus, helping improve spinal stability. Start on all fours with your knees under your hips and hands under your shoulders. Engage your core muscles and extend your right arm in front and your left leg behind. Avoid arching your lower back. Engage your glutes and core and slowly lower your arms and legs to starting position. Repeat on the other side and alternate for your desired number of reps.
Add these no equipment chest and back workouts to your weekly exercise routine!
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