As a CrossFitter, I love pressing a heavy barbell overhead, swinging a kettlebell, or hanging from a bar; these exercises are the reason my arms are so strong. But bodyweight moves have their place, too! They're challenging in their own way, and these 10 are my favorite — not only because they leave me sore for days, but also because I can do them anywhere. Pick a few of these exercises and design your own upper-body workout — no equipment necessary.
Why I do it: This has to be the ultimate bodyweight exercise for arms. I try to focus on doing quality reps with my knees off the ground to really strengthen my arms. Bending the elbows back behind me is a great way to target the triceps.
Why I do it: For strong triceps and to open my chest, I love doing these dips. It's great practice for ring dips (a huge goal!).
Why I do it: This is not only a great full-body exercise that gets the heart rate elevated, but adding in the push-up and the jump forward is a major arm workout!
Why I do it: This exercise is absolutely a workout for the arms, but it is also great practice for lateral wall walks, which is great practice for handstand push-ups and handstand walks (both goals).
Why I do it: Aside from loving gaining new perspective from being upside down, which always lifts my mood, holding myself upside down is an incredible workout for my upper body. It's fun to practice holding a handstand in the middle of the room for as long as I can. Again, this is also a great way to strengthen my arms and core for handstand walks.
Why I do it: I love exercises that make my muscles quiver, and this is one of them. We often hold this for 30 seconds in class, but I also like doing hip dips in this position.
Why I do it: This is definitely a great workout for the core, but holding plank for this exercise is also a great shoulder strengthener.
Why I do it: As a yoga instructor, I do side plank a lot in my classes, but that doesn't make them any easier when I'm doing them in my CrossFit classes! We hold each side for 30 seconds and it feels like forever!
Why I do it: Plank is hard, and elbow plank is hard, but moving from one to the other is even more challenging, which is why this exercise is so effective at strengthening my upper body.
Why I do it: Holy triceps! It's fun to try lifting and lowering both elbows at the same time. It looks like a simple bodyweight move, but it's hard! I also like that the Down Dog part of this exercise offers a nice stretch for my shoulders.