Upper Body Workout: No Equipment, No Pull Up Bar
Back, rear delts, chest, shoulders and triceps, with no equipment and no pull up bar.
- 15 min
- No equipment
- Intermediate
- 15 moves
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
10K views on YouTube · Dan the HIIT Man · October 2026
The workout
Workout · 35s work · 25s rest
- Incline Push UpsHands on a chair, bench or couch.
- Reverse Snow Angels
- Pike Push Ups
- Superman Sweeps
- Shoulder Taps
- Swimmers
- Commandos
- Rear Delt Fly Pulses
- Wide Push Ups
- Plank Row
- Down Dog to Push Up
- Reverse Plank Marches
- Tricep Push Ups
- Bear Plank Shoulder Taps
- Tricep DipsHands on a chair, bench or couch.
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