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November 06, 2019 2 min read


Forgo the fancy gym equipment and utilise your bodyweight to provide a challenging workout to build upper body mass.

Try these four simple (but definitely not easy) moves to pack some size on your entire upper body and strengthen your core. All that’s required is a pull-up bar and some determination. In addition to sculpting an enviable upper torso expect to reap the benefits of improved balance and coordination.


Handstand Push-Up

Assume a handstand position with your feet resting against a sturdy object like a wall; chest should be facing out. Brace your core and try to avoid arching your spine. Direct your gaze between your hands and with control lower your nose towards the floor, ensuring your elbows don’t flare out too much to the sides. Slowly press yourself back up to your starting position and repeat.

Targets: shoulders, triceps, back, chest


Wall Walk

Begin in a push-up position with your hands shoulder-width apart and feet pressed up against a wall. Keeping the arms straight but not locked and your core engaged, support your body with the balls of your feet and begin to walk up the wall. Move your hands backwards as your feet simultaneously move up the wall. Finish in a handstand position, as flat against the wall as you can. Arms should be straight with feet high. Walk the hands back away from the wall, feet lowering back down to return to the starting position. Repeat.

Targets: shoulders, triceps, abs, chest


Strict Pull-Up


Grasp an overhead bar, palms facing away from your body in a wider than shoulder-width position. Engage your core and bend your arms to pull your chest towards the bar. Avoid shrugging your shoulders and ensure your knees don’t bend to keep the movement super-strict; no using your hips to create momentum here; no swinging allowed! Lower back down slowly with precision and repeat.

Targets: back, biceps, chest, shoulders, abs




Lie prone on the floor with your legs straight, toes tucked under and hands beneath your chest. Rest your bodyweight on your forearms and raise your body so your torso forms a straight line from ankles to shoulders, parallel to the floor. Ensure your back and glutes aren’t creeping up or caving in and tuck your pelvis under to engage your lower abs. Maintain strict form for as long as possible.

Targets: abs