10 of the Best Upper Body Bodyweight Exercises (Beginners and Advanced)
Hey fellas, if you’re out there looking for 10 of the Best Upper Body Bodyweight Exercises (Beginners and Advanced), pull up a chair because this is exactly what you need. I’m Joshua Van, the guy who started and runs Dad Bod 40 as senior editor, and let me tell you, we’ve got the scoop on nutrition, workouts, supplements all that good stuff to keep men over 40 feeling sharp and strong. I’ve walked the walk myself, dealing with the usual suspects like a packed schedule and those sneaky aches, and these upper body bodyweight exercises have seriously kept me going.
We’re chatting about straightforward moves you can knock out anywhere, no bells or whistles, dialed in for both newbies and those ready to push harder. Perfect for us men over 40 who want to build some real muscle, straighten up that posture, and just feel more like our old selves. Alright, enough intro let’s dig in.
Key Takeaways
- Upper body bodyweight exercises hit the spot for men over 40, keeping things easy on the body while helping hold onto muscle as the years add up.
- Ease in with beginners stuff to get the hang of it, then crank to advanced for beefing up chest, back, shoulders, and arms.
- Shoot for 3-4 go-rounds a week; nail the form to stay injury-free.
- Throw in decent food and downtime more protein, solid sleep to make it all click in your Dad Bod 40 routine.
- Tune into your body’s signals; tweak if needed or hit up a doc if you’re jumping back in after 40.
Why Bother with Upper Body Bodyweight Exercises as a Guy Over 40?
Man, once you cross 40, it’s like your body starts rewriting the rules slower revs, hormone dips, and those nagging pains from way back. But these upper body bodyweight exercises? They’re your secret weapon. They help hang onto muscle mass, fix that slouch from too much desk time, and even perk up your day with a hit of those happy chemicals. Running Dad Bod 40, I’ve watched buddies turn things around, getting more pep for chasing kids or just hauling stuff without huffing.
Fresh insights from 2026 fitness gurus say these kinds of functional drills can roll back some clock ticks, ramp up balance, and keep you doing your thing longer. It’s about smart moves that pay off in everyday life, not just flexing in the mirror.
Starting Out: Beginners Moves to Get You Going
If you’re fresh to this or shaking off some downtime, these beginners upper body bodyweight exercises are your entry point. All about taking it slow and steady, like I did when I dusted off my routine. Built me up without the burnout.
1. Good Old Plank
Drop to your forearms, elbows lined up under shoulders, hold your body straight like a plank of wood. Aim for 20-30 seconds, add time as you feel it. Fires up shoulders, chest, back gentle for men over 40 easing in.
2. Incline Push-Ups
Lean against a wall or counter, hands apart, bend elbows to dip your chest, push off. 8-12 times. Soft way to hit chest and arms. Saved my bacon on rough days when full push-ups felt too much.
3. Scapular Squeeze Push-Ups
From knees or plank, pinch shoulder blades together then let go, elbows stay straight. 10-15 reps. Sharpens shoulder control, super handy for dodging strains we men over 40 deal with.
4. Superman Lift
Face down on the floor, arms forward. Raise arms, chest, legs up like Superman taking off, pause a beat, ease down. 10-15 reps. Bolsters back and shoulders, fights that forward hunch. This one’s been a back-saver for my long workdays.
5. Bird Dog Balance
Hands and knees, reach one arm out front, opposite leg back, hold steady 5-10 seconds, swap. Builds that back steadiness and ties in core, without overdoing it right off the bat.
Stepping It Up: Advanced Challenges
Mastered the easy ones? Hit these advanced upper body bodyweight exercises to really test yourself. Still no fancy stuff needed just grit. Great for men over 40 aiming higher, but hey, I learned to respect my limits the first time around.
6. Pike Push-Ups
Upside-down V shape, dip head down by bending elbows, press up. 8-10 reps. Really works those shoulders. Took me practice, but now it’s a staple for that extra oomph.
7. Diamond Push-Ups
Hands close under chest in a diamond, down and up. 6-12 reps. Blasts triceps and chest inside. Knees down if wrists act up no biggie, I’ve been there.
8. Bridge Press-Ups
On back, hands near head, push to arch up into a bridge, hold, lower. 8-10 reps. Stretches and strengthens spine, shoulders odd feel at first, but grows on you.
9. Plank Taps
High plank position, tap hand to opposite shoulder, keep switching, no swaying. 30-45 seconds. Kicks up shoulder and core game, helps with that twist resistance in real life.
10. Clapping Push-Ups
Regular push-up, but blast off to clap mid-air, soft land. 5-8 reps. Brings in that quick power. Go easy at our age my early attempts were comical, but stick with it.
Weaving Them Into Your Days
Us men over 40? Three sessions weekly does it: 2-3 rounds per exercise, minute breaks. Loosen up with arm swings first, stretch out after. Jot down progress, maybe add a rep or two next go. Link it with Dad Bod 40 meal ideas for the win.
It’s all about showing up, not being flawless. Folks in our circle have dropped pounds and picked up energy just by hanging in there.
FAQs
Best beginners upper body bodyweight exercises for over 40?
Planks, inclines, scap squeezes gentle starters that pack a punch quick.
Safe for men over 40 to try advanced upper body bodyweight exercises?
Yep, form’s everything. Tweaky joints? Adjust and build slow play it smart.
Frequency for these upper body bodyweight exercises?
Three, maybe four days, rest in between recovery’s gold after 40.
Equipment?
Zero required. Mat for comfort, that’s it.
Posture perks for men over 40?
Strengthens back, shoulders counters the desk droop we all fight.
Progressing from beginners to advanced?
Pile on reps, then shift to tougher twists like inclines to diamonds. Feel it out.
References
- Eat This: 5 Bodyweight Exercises Men Should Do Every Day After 40
- Men’s Journal: Trainer Shares 11 Must-Do Exercises That Reverse Aging After 40
- Everyday Health: 20-Minute Upper-Body Workout for Over 50
- Men’s Health: Unlock True Strength with These 20 Bodyweight Exercises
