Upper body strength training, without equipment
Doing a perfect pushup works nearly every major muscle group in your body. but it is above all your pecs, your shoulders and your arms that do the heavy lifting.
In less than 20 minutes, you will be able to combine several variations of push-ups during your next upper body workout without equipment !
The WorkoutFromHome team offers moves at different levels of difficulty. Whether you're doing a knee push-up or a plyometric push-up, there's a way to make this routine work for you.
A warm-up is not included, so we suggest doing a quick and dynamic one to prepare your muscles. All you need is a mat and a bit of space, so once you're ready, get started!
Do 8 to 10 repetitions of each exercise in order, unless instructed otherwise. Rest as little as possible between exercises.
We'll give you the instructions for the moderate difficulty version as standard, showing you which adjustments make it easier or harder so you can tailor the workout to your ability level.
You don't have to stick to one difficulty level for the entire set - if you try the moderate difficulty version and think you won't make it through all 10 reps, kneel to half -path. If you feel like you're too comfortable, take it up a notch.
Remember to keep your back straight during all these movements.
1. One-armed push-up variation (both sides)

One-arm push-ups are the quintessential show-off exercise and an ambitious starting point.
Begin on your knees, hands resting on the mat directly in line with your shoulders. Raise and cross your feet, keeping your knees on the mat.
Lift one hand and put it behind your back. Your other hand should be resting on the mat with your arm slightly bent.
Lower yourself steadily, bringing your face almost to the mat. Then push back up.
Try to be explosive when you reach the peak of the movement.
Do 5 to 10 repetitions with each arm.
The easier version: The same, but with the knees closer to the wrists.
The harder version: The moves are the same, but start in a full push-up position with your toes on the floor and your legs straight. Make sure your legs are wider than the mat, for support, and your arm is more centered on the mat.
2. Push ups
Because you can't beat the classics. There are only two variations offered here: a standard push-off position from a high board and an easier position on the knees.
We're not going to give you the steps on how to nail the perfect push-up. Check out this guide instead – it goes into detail on how to absolutely smash a push-up to get the most out of it.
3. Kneeling archer push-up
Get into a kneeling push-up position with your hands on either side of the mat.
Lean into the left arm, pushing down into the mat and keeping the right arm straight straight. Be sure to look down your right arm for stability.
Push back into a kneeling push-up position, then lean into the right arm, gazing down the left arm. Leaning to both sides counts as 1 rep.
It's not just push-ups, however – there are plenty of alternatives that work the same muscle groups.
4. Diamond press-up
It's harder than the 'average push-up', but isn't that the point? This variation will work your mid-chest and triceps a little more than the standard push-ups.
So it's difficult.
Form a diamond with your thumbs and fingers on the mat (as shown in the video).
Get into a kneeling push-up position.
Lower yourself down towards the diamond shape of your hands.
Push up.
The easiest version : The same, but with the knees closer to the wrists.
The Harder Version: The moves are the same, but start in a full push-up position with your toes on the floor and your legs straight. Your feet should be aligned with your body.
(This is your friendly reminder to keep your back straight).
Here are yet more ways to pump up your chest.
5. Hindu push-ups
This one gets your upper chest ready - and doesn't seem like a million miles from a yoga pose.
Start by resting your toes on the ground, your hands shoulder-width apart, and your butt as high in the air as possible, forming an upside-down V with your body. (Yogis, consider the Down Dog position).
Bend your elbows to lower yourself, dipping your nose in front of your thumbs.
Bring your head forward, keeping it low on the mat and staying parallel, while lowering your hips to the mat.
Raise your head, keeping your hips close to the mat. Make sure the movement is smooth and steady.
Return to the starting position - carefully.
The easier version: Start with your knees instead of your toes.
What are the best movements for your chest muscles: push-ups or bench presses? We deliver the final verdict on this age-old pectoral resting position.
Take a break here - you can also stretch to keep arms limber and joints ready for action.
6. Dragon Walk
We're pretty sure dragons fly, but they also have notoriously weak arms, so...
Stand at the back of the mat, leaning forward so that your fingertips touch the mat, while keeping your legs straight.
Move your hands forward until you are in a push-up position.
Step your feet forward to meet your hands, making sure to keep your butt up.
Stand up straight and turn around for the next performance.
The easier version: If you have less flexible hamstrings, keep your knees bent during this first step. Then, instead of bringing your feet forward, bring your hands back to where you started.
7. Bodyweight Tricep Extension
This movement involves moving from the high to the low position of the planks, working the triceps.
Start in a high plank position, keeping your back straight and palms down on the mat.
Gradually bring the left elbow to the mat, then the right elbow, forming a low plank.
Return to the high plank in the same order (left elbow first, then right).
Repeat, but starting with the right elbow this time.
The easier version: The same thing, but on your knees instead of your toes.
The harder version: Let go and raise both elbows at the same time.
This mixture of two different boards is not enough for you? Alright, try another 45.
8. Plank sidewalk
Become a crab! (This one will hurt you, but your abs and shoulders will thank you too).
Start in a high plank position with your feet together and your toes pressed to the floor.
Move the left arm and left leg out to the side (about body width) at the same time, keeping both straight and making sure to lift them off the ground. Keep your buttocks at a regular height.
Bring the right arm and leg back to join the left arm and leg in their new position, ending in a high plank.
Repeat this for the length of the mat. So ! You have 1 repetition.
When you're done, drop your knees for support.
If you need advice on how to lay the boards.
9. Half push-up hold (20 seconds)
You know, during a push-up, the moment when you really want to pass - that awkward point halfway where you exert the most energy? Yes, you're going to stand there for 20 seconds, and it's going to feel like an eternity.
Enjoy it.
Start in a high plank position, keeping your feet close together.
Do a push-up, but stop halfway, at the point of maximum engagement.
Hold this position for 20 seconds, keeping your buttocks as straight as possible.
The easiest version : The same, but on the knees instead of the toes.
Life is all about pushing and all, so when you're done with that, why not try pull-ups?
10. Pike push-up (20 seconds)
This one doesn't look like much, but you'll feel that burn in your shoulders.
Start in a position similar to the Hindu push-up – toes planted, feet on the mat, buttocks up, and legs as straight as possible.
Rise on the toes and, at the same time, tuck the head underneath so as to look at the knees in a straight line.
Hold this position for 20 seconds.
The easier version: Keep your knees bent and focus on your head.
We have prepared a summary on how to do pike pushups.
It's time for a second break, which means more stretching.
Take away
If you always put off your workouts for "time pressure" reasons, think again: it's 20 minutes of pure effort, but it's still only 20 minutes. It's not even a full episode of "Friends."
Tomorrow rest your arms - no video games - and focus on your heart instead.