A man doing push ups in his lounge

Bodyweight Exercises For Upper Body, Arms, Shoulders & Chest

So it’s about to be everybody’s favourite hot season, but maybe you’ve been feeling like your summer body isn’t quite ready for the pool side just yet, and that you could do with a bit of help to buff up your body.

Now that doesn’t have to mean becoming the next top model or getting muscles like Van Damme, because the only thing that matters is feeling confident in your body. And exercise is a great way to do just that. But we know sometimes your work or class schedule just doesn’t allow you to dedicate time to becoming a gym bunny. Fortunately, with bodyweight exercises, you can get down to a good workout without any equipment and in the comfort of your own home.

For the best bodyweight results though, we’re focusing specifically on exercises that strengthen your upper body. Now we’re not suggesting skipping leg day, because a full body workout is always the best kind. But today, we’re sharing the 3 best upper body bodyweight exercises with you so that you can get your upper body in tip top shape for the summer season.

Best upper body bodyweight exercises


When it comes to perfecting that chest, arms and shoulder trio, push-ups are the perfect bodyweight exercise to get those pecs in order.

To do a push-up, begin by lying in a high plank position with your hands palm-down below your shoulders, and your feet together. Then, slowly lower your body until your chest is just barely touching the ground, and then push yourself back up into the high plank position.


Planks are a great bodyweight exercise for strengthening your upper body and targeting your core.

To perform a plank, lie down on your stomach with your forearms on the floor. With your toes on the floor, raise your body up so that only your forearms and toes touch the floor. Hold this position for as long as you can while ensuring you engage your core.

Tricep dips

Tricep dips are more than just an effective exercise for your triceps because they help workout your back and pecs too.

To do a tricep dip, begin by sitting on a chair. Put your hands on the edge of your chair with your fingers facing forward and keeping your arms straight. Put your legs out in front of your chair keeping them slightly bent. Make sure your lower back almost touches the front of your chair and use your arms to lower your body toward the floor. Once your arms reach a 90-degree angle, raise yourself back up.

There you have it, three exercises to get your upper body summer-ready. So the next time you’re wondering, “Which bodyweight exercise will strengthen your arms, shoulders and chest?” you’ve got the tools to get your upper body in top shape.

But wait, there’s more! On your journey to buffing up your upper body, getting busy with bodyweight exercises can cause you to stress about sweat control. But don’t sweat it (pun intended) because Shield has you covered with our Shield Men Dry Original Antiperspirant and Shield Women Dry Confidence Antiperspirant Roll-Ons. With 72-hour protection to keep you dry and smelling fresh, worrying about sweat control is a thing of the past when you use Shield.

So, stock up on some Shield before your next upper body workout, to keep you feeling fresh and dry in the face of any workout.