Upper Body Exercises Without Weights: Introducing Isometrics

Nowadays, countless fitness trends are spurring out of nowhere, promising to get you in shape fast. But the thing is, some of them make it seem like in order to get the physique that you’ve always wanted, you need to roll over huge tires, act like crazy, workout to the point of exhaustion, perform excruciating upper body gym workouts and so on. Well, this article is not about debunking the mentioned workouts, it’s about providing an alternative that allows you to lose weight, build strength, and improve overall health without moving a muscle. Yep, you read it right: without moving a muscle. It’s called isometric training and these are workouts wherein you tense your muscles instead of moving them. With an isometric full body workout, you can achieve the physique that you’ve always wanted in time. Also, you may not know it, but isometrics are often done in yoga workouts and rehab routines.

Now, without further ado, here are a couple of isometric workouts that can jumpstart your fitness regimen or complement your existing one.

Upper body exercise without weights 1: Prayer pose

This workout activates the chest and forearms. Start by placing your palms together and then press your hands. You can press tighter if you want a more challenging workout. In the process, make sure not to raise you shoulders because may put unnecessary tension on your shoulder muscles, which may lead to injury.

Prayer Pose

Image source: Expertrain.com

Upper body exercise without weights 2: Self arm wrestling

This workout activates the biceps as well as the triceps. Start by bending your arm at a 90-degree angle and then grab your left hand with your right. Push them as hard as you can; in the process, make sure that your arm won’t drop and this can be achieved if your biceps will support it. Repeat on the other side, after your first set. Also, like in the prayer pose, make sure not to raise you shoulders because this may put unnecessary tension on your shoulder muscles, which may lead to injury.

Self arm wrestling

Image source: Active.com

Upper body exercise without weights 3: Bent-over wall press

This workout activates the shoulders. To perform: start by going to the low lunge position and then place your hands on the wall; make sure that they are aligned to your chest and then lean forward and then push. Try to bend further because this puts appropriate tension onto your chest. Make sure to perform proper breathing and breath out when you push so as to prevent the onset of fatigue and make the most of your workout.

Bent-over wall press

Image source: Womenshealthmag.com

Upper body exercise without weights 3: Additional instructions

Perform three repetitions of the abovementioned and try to contract them for 10 seconds each repetition. Also make sure to take note of your posture during each workout to prevent unnecessary tension that may lead to injury.

Elroy Pamac is a crazy guy who does crazy things. He’s a passionate person who’s into ultramarathons, marathons, and martial arts. He believes that the best things in life are not achieved in comfort zones that is why he continues to test himself and by doing so, he grows. In addition to this, he lives a healthy lifestyle and is committed to achieve a higher level of physical fitness. Now, Elroy brings you intriguing write ups, articles, and blog posts about physical fitness, healthy eating, and everything in between.
  • rocks

    the father of isometrics recommend a power rack, doing isometrics with your own arms or legs isnt good enough.

    Search for bruce lee isometric training, thats real talk.

    If you dont want to spend in a power rack use the tabata method, way better than this bro.