NO GYM......NO PROBLEM!!!!

 

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No Gym? No Problem: Try These 3 Upper-Body Exercises from a Certified Trainer

While a gym membership can be great for building muscle, you don’t need fancy equipment to strengthen your upper body. In fact, Victoria Esquibel—a certified personal trainer, female bodybuilder, and lead fitness coach at Eden Health Clubs—says some of the best exercises require nothing more than your own bodyweight and a sturdy surface like a chair.

Here are her top three no-equipment upper-body moves, perfect for home workouts. All you need is about 15 minutes.

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The Workout

• Plank – 3 sets, hold 10–30 seconds

• Push-Up – 3 sets, 5–10 reps

• Bench Dip – 3 sets, 10–12 reps

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1. Plank

How to do it:
Start by lying on your stomach. Place your forearms on the floor with elbows under your shoulders and feet together. Engage your core, squeeze your glutes, and lift your body into a straight line from head to heels. Hold this position without letting your hips sag.

Make it easier: Drop to your knees.
Why it works: “Planks build core strength and stability while working the arms, shoulders, chest, and back,” says Esquibel.

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2. Push-Up

How to do it:
Begin in a high plank with hands slightly wider than shoulder-width. Tighten your core and glutes, then lower your chest toward the floor by bending your elbows. Push back up with control.

Make it easier: Drop to your knees or try a modified version.
Why it works: “Push-ups hit multiple muscle groups—chest, shoulders, triceps, and core,” Esquibel explains. Want to step it up? Try diamond or decline push-ups.

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3. Bench Dip

How to do it:
Sit on a sturdy chair or bench. Place your hands beside your hips, fingers forward. Extend your legs and slide your hips off the edge. Bend your elbows to lower your body until they reach 90 degrees, then press back up.

Make it easier: Bend your knees—bringing your feet closer makes it easier.
Why it works: “Bench dips are a powerful move for chest, shoulders, and triceps, and they also challenge your core for stability,” says Esquibel.

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These moves can be done anywhere and easily worked into a full-body routine. Whether you’re short on time or skipping the gym, you’ve got everything you need to build strength—no equipment required.