5 equipment free exercises to tone your upper body

If you don’t have access to a gym, there are many ways you can get your daily workout in. Start off with our list of five upper body exercises. 

Clap push up

 

Choose your appropriate option for the clap push-up depending on your fitness and strength ability. These can be done on either your toes, knees or eliminate the clap altogether and just keep it a simple push-up. 

Start in a plank position and use your arms to lower your chest towards to floor – a nice deep push-up will get great results. Push your chest back up as you would with a normal push-up but with more force, springing off the ground for a clap. Land with soft elbows to prevent injury and do your next rep.

 


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Chair dip

Face away from the chair.

Place your hands behind you on the edge of the seat, shoulder-width apart. With your hands securely in place, step a foot or two away, and straighten your legs and keep heels in contact with the floor. Straighten your arms so that your body is lifted. This is your starting position.

Bend your elbows and lower yourself until your elbows are 90 degrees, hold, and re-straighten back to the starting position. Repeat.

 


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Plank to palms 

Not only works your abs but targets your shoulders and triceps.

 

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

Leading with one arm, push upwards while keeping your core on tight and have your other arm follow the lead.

Reverse the action with the leading arm to take you back to the starting plank position.

Repeat 5 reps with one leading arm before swapping to the opposite arm to lead.

Keep your body straight at all times.

Repeat this exercise for 5 reps (each side) and 3 sets. 

 


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Arm cincher & butt lifter

 

Not only tones arms but tones your butt and tightens your core

Begin in a high plank position, drawing a straight line from your shoulders to your knees. Lift your left leg up as you lower your right knee to the ground. Next, perform a tricep push-up by kissing your elbows to your waistline.

Complete 10 reps as you keep your left leg up and lifted. Repeat on the other side.

Words: Katrina Hodgson and Karena Dawn

Photography: Ashley Streff.

 


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Triangle push-up

Begin the move by positioning hands on the mat directly under chest with fingers spread and thumbs and forefingers touching, making a triangle shape. Straighten legs in a plank position (harder) or knees on ground (easier). Make sure the back is flat and abs are engaged as you bend the elbows, lowering until your chin or chest touches the mat. At the bottom of the movement your elbows will naturally flare out to the side. Press back up to starting position while keeping a rigid torso through entire movement.

Check out these 14 exercises for toned arms. 

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