The Best Upper Body Weight Exercises For Women In [2025]

Upper body weight exercises for women are one of the most underrated tools for building a strong, lean, and athletic physique. While many women focus on lower body training or cardio alone, upper body workouts bring a whole new level of empowerment — mentally and physically.

There’s a myth that lifting or training upper body will make women “bulky”. Truth is, bodyweight training sculpts lean muscle, improves posture, increases daily strength, and revs up fat loss. Whether you're working out at home or in the gym, mastering upperbody workout exercises will transform how you feel in your own skin.

Let’s break down the best upper body body weight exercise strategies for women — backed by science, built for real life, and created for results you can feel.

Why Women Should Train Upper Body

Upper body strength isn’t just for men. In fact, research from NHS Live Well recommends that everyone — including women — engage in resistance training at least twice a week. But too often, upper body workouts get skipped or under-prioritised.

Here’s why they should be front and centre:

1. Functional strength matters

From carrying multiple shopping bags to lifting your suitcase into an overhead locker, real-life tasks demand upper body strength. When you train push, pull, and press patterns, you build muscles that support daily movement — making life smoother and safer. Whether it’s lifting your child, improving your performance in sports, or simply feeling strong during your day, functional upper body strength is practical power. It reduces your risk of injury, boosts your independence, and makes you more capable, every single day.

2. Confidence boost

There’s a huge psychological benefit to seeing muscle definition in your shoulders, arms, and back. For many women, building visible upper body strength rewrites the narrative around what a ‘feminine’ body can look like — strong, athletic, and proud. It’s about owning your progress and showing up for yourself. You’ll notice the confidence not just in the mirror, but in how you carry yourself: upright, assured, and unshakeable. That confidence bleeds into work, relationships, and self-esteem outside the gym.

3. Muscle = higher metabolism

Muscle tissue is metabolically active, meaning it burns more calories at rest than fat. When you focus on upper body weight exercises for women, you're creating lean muscle mass in areas like the arms, back, shoulders, and chest — which leads to a noticeable bump in your resting metabolic rate. This means your body becomes more efficient at burning calories even when you're not training. If fat loss is your goal, adding upper body strength work accelerates the process sustainably and long term.

4. Better posture

Hours spent sitting at desks or looking down at phones cause rounded shoulders, tight chest muscles, and a weak upper back. This poor posture leads to discomfort, decreased confidence, and even long-term injury. Training the upper body — especially back and shoulder stabilisers — helps pull your shoulders back, lift your chest, and align your spine. The result? You’ll move better, feel taller, and project more presence. Good posture isn’t just aesthetic — it’s foundational to performance, health, and energy.

What You Need to Know Before You Start

Warm up properly

Before diving into any body weight exercise, activate your shoulders, arms, and back with light movements: arm circles, scapular push-ups, and wall slides work well.

Focus on progression

Start with easier variations and level up over time. Whether that’s going from knee push-ups to full, or adding tempo to reps, consistent overload is key.

Use a smart training split

If you train 3 days a week:

• Day 1: Full Body (Upper/Lower Split)

• Day 2: Core & Conditioning

• Day 3: Upper Body Focus

Reps and sets for your goals

• Toning & endurance: 12–15 reps x 3 sets

• Strength & definition: 6–10 reps x 4 sets (more rest between)

• Rest: 30–60 seconds between sets for endurance, up to 90 seconds for strength

Wear fitted gear that doesn’t restrict movement — our REP Sports Bras and Shorts are designed for confidence in every rep.

The 10 Best Upper Body Weight Exercises for Women

1. Push-Ups (Classic + Regressions)

What it hits: Chest, triceps, shoulders, core

Push-ups are the foundation of any upper body bodyweight routine. They build pressing strength, core stability, and muscular endurance — all without equipment.

How to do it:
Start in a high plank position with your hands slightly wider than shoulder-width. Your body should form a straight line from heels to head — no sagging hips or lifted bums. Engage your core and glutes, then lower your chest slowly toward the floor, elbows bending at roughly 45 degrees. Stop just before touching the ground, then press back up through your palms to full extension.

Regression:
If full push-ups feel out of reach, drop to your knees while keeping a straight line from knees to shoulders. Alternatively, elevate your hands on a bench, box, or sturdy surface to reduce the load.

Progression:
To increase difficulty, slow down the tempo — try lowering for 3–4 seconds before pushing up. You can also elevate your feet to shift more weight into your upper body and challenge your chest and shoulders further.

2. Upper Body Weight Exercises for Women - Pike Push Ups 

What it hits: Shoulders (especially delts), upper chest

Pike push-ups are your go-to for building serious shoulder strength without weights. They mimic an overhead press using just body weight — ideal for prepping for handstands or developing that defined delt line.

How to do it:
Start in a high plank position, then walk your feet towards your hands and lift your hips to create an upside-down “V” shape. Your arms should be straight, and your head between your biceps. From this position, lower your head down towards the floor, aiming for a spot between your hands. Keep your elbows tucked slightly in rather than flaring wide. Push back up with control, focusing on keeping your hips high and core tight throughout the movement.

Progression tip:
To make it tougher, elevate your feet on a box or bench. This shifts more load onto your shoulders and mimics a vertical press even more closely.

3. Inverted Rows (TRX, Rings or Bar)

What it hits: Lats, upper back, biceps

Inverted rows are a bodyweight pull movement that counterbalances pushing exercises like push-ups. They target your upper back and biceps while reinforcing posture and shoulder health — essential for women who sit at desks or drive often.

How to do it:
Set a barbell in a rack at hip height or use TRX straps or rings. Lie underneath so your chest is directly beneath the handles or bar. Grab with an overhand grip, brace your core, and lift your hips to form a straight line from head to heels. Pull your chest up towards the bar or straps, squeezing your shoulder blades together at the top. Lower with control and repeat.

Form cue:
Avoid shrugging your shoulders. Keep your neck long and elbows driving towards your sides. The slower you go, the more strength you build.

4. Upper Body Weight Exercises for Women - Plank to Push Up

What it hits: Core, shoulders, chest, triceps

This movement combines strength and stability, blending the isometric hold of a plank with the dynamic push-up transition. It fires up your core while challenging your upper body endurance — perfect for functional strength and shoulder control.

How to do it:
Begin in a solid forearm plank with your elbows directly under your shoulders and your body in a straight line from heels to head. Keeping your hips level, press up onto one hand, then the other, into a full push-up position. Reverse the movement by lowering back down onto one forearm at a time. Alternate your lead arm with each rep to build balanced strength.

Form tip:
Avoid rocking your hips side to side. The more stable your core, the more effective the movement — slow it down for more control and better results.

5. Dips (Bench or Parallel)

What it hits: Triceps, chest

Dips are one of the most effective bodyweight exercises to isolate and strengthen your triceps while giving your chest a secondary burn. Whether you're using a bench at home or parallel bars at the gym, this move brings visible arm definition fast.

How to do it:
Sit on the edge of a bench or sturdy surface, hands placed next to your hips. Slide your body forward off the edge, legs extended out in front of you. Keeping your back close to the bench, bend your elbows and lower your body until your upper arms are parallel to the floor. Press through your palms to return to the start position, fully extending your arms.

Progression:
Want more challenge? Elevate your feet onto another bench to increase the load, or switch to parallel bar dips for more range and intensity.

6. Shoulder Tap Planks

What it hits: Core, shoulders, chest, triceps

This is a high-tension move that builds upper body control, core stability, and shoulder strength in one go. It looks simple, but the challenge comes from resisting rotation while staying tight from head to toe.

How to do it:
Start in a strong high plank — hands under shoulders, feet slightly wider than hip-width for balance. Brace your core and lift one hand to tap the opposite shoulder, then return it to the floor. Alternate sides, keeping your hips square and still. Aim for 20–30 taps per set.

Why it works:
Shoulder taps light up the upper body without needing to move through a full range of motion. They’re perfect for building control in the shoulders and triceps while also training anti-rotational core strength — crucial for lifting, running, and real-life movement.

7. Arm Circles + Shoulder Burnouts

What it hits: Delts, traps, upper back

Light doesn’t mean easy — and this combo proves it. Arm circles are a high-rep burner that targets your shoulders from every angle. When used as a finisher, they help develop endurance and bring out that sculpted upper-body look.

How to do it:
Stand tall with arms extended straight out to the sides at shoulder height. Make small, controlled circles forward for 30–45 seconds, then reverse. You can add in static holds, overhead pulses, or slow tempo reps to increase the intensity. Do 2–3 rounds for maximum burn.

Why it works:
It isolates the shoulders with continuous tension and zero rest. This is the type of movement that tones and defines — especially when paired with compound exercises like push-ups and rows. Great as a warm-up, burnout, or travel-friendly option.

8.  Upper Body Weight Exercises for Women - Superwomen

Hold

What it hits: Lower back, glutes, rear delts

Strength isn’t just about what’s in front of the mirror — your posterior chain matters just as much. The superwoman hold activates everything from your glutes to your upper back, improving posture, balance, and spinal strength.

How to do it:
Lie face down on the floor with your arms extended overhead and legs straight. Squeeze your glutes and lift your chest, arms, and legs off the ground as high as you can. Hold at the top for 15–30 seconds, then lower with control. Repeat for 3–4 sets.

Why it matters:
If you sit most of the day, your lower back and glutes are probably underactive. This movement wakes them up. It reinforces spinal support, helps reduce low back pain, and builds strength where most people are weak — all without needing equipment.

9. Upper Body Weight Exercises for Women - Triceps Extensions (Bodyweight on Bench or Chair)

What it hits: Triceps

This underrated gem isolates the back of your arms using just your bodyweight and a sturdy surface. It’s perfect for building lean definition and upper arm strength without dumbbells or cables.

How to do it:
Kneel in front of a bench or chair, place your hands shoulder-width apart on the edge with elbows bent. Lean forward so your elbows point straight behind you and lower your head between your hands. Extend through the elbows to push yourself back up, keeping your body tight and movement controlled.

Why it works:
It removes the chest and shoulders from the equation and forces your triceps to do all the work. Perfect for toning the arms, especially when you're not in the gym. The key is slow, strict reps — no rushing through.

10. Upper Body Weight Exercises for Women - Tabletop Presses

What it hits: Shoulders, triceps, upper back, glutes

This is a low-key killer that challenges shoulder stability, strengthens the triceps, and hits the often-neglected rear delts — all while opening up tight chest muscles. Great for posture, strength, and mobility.

How to do it:
Sit on the floor with knees bent, feet flat, and hands planted behind you (fingertips pointing slightly out). Press through your hands and heels to lift your hips toward the ceiling, aiming to form a straight line from shoulders to knees. Squeeze at the top, then lower under control.

Why it works:
This movement is a triple threat — it strengthens the rear upper body, opens up tight shoulders, and builds glute engagement. It’s perfect as a mid-workout move or a finisher to improve upper body posture and total-body tension.

Upper Body Workout Plan for Beginners

Here’s a sample weekly split focused on bodyweight upper body strength:

Day 1: Upper Body Strength

• Push-Ups – 4x10

• Inverted Rows – 4x8

• Pike Push-Ups – 3x8

• Triceps Extensions – 3x12

• Plank-to-Push-Up – 3x10

Day 2: Rest or Light Cardio

Day 3: Core & Conditioning

• Superwoman Hold – 3x30s

• Wall Angels – 3x15

• Arm Circles – 3x1 min

• Plank Hold – 3x45s

• Jumping Jacks – 3x1 min

Day 4: Rest

Day 5: Upper Body Burn

• Dips – 3x10

• Push-Ups – 3x15

• Handstand Holds – 4x20s

• Plank-to-Push-Up – 3x10

• Wall Angels – 3x15

Stay consistent, track your progress, and adjust reps weekly.

How to Track Progress & Stay Motivated

One of the biggest mistakes women make when starting upper body weight exercises is relying solely on the scales to measure success. The truth? The scale can’t tell you how much stronger, leaner, or more confident you’re becoming. That’s why tracking your progress in smarter ways — and staying motivated when results aren’t instantly visible — is key to long-term consistency and growth.

Here’s how to do it right.

1. Ditch the scales — focus on strength and shape

When you're building muscle through upper body weight exercises for women, your body composition changes. You might stay the same weight — or even go up slightly — while looking leaner, more defined, and feeling far stronger.

Instead of obsessing over numbers on the scale, use progress photos every 2–4 weeks. Take them at the same time of day, in the same lighting, wearing the same clothes. Compare posture, shoulder shape, arm definition, and core engagement. These subtle visual changes speak volumes.

2. Track your reps, sets, and performance

Upper body strength doesn’t happen by accident — it’s built through consistent overload. That means gradually increasing the reps, sets, or tempo of your workouts week to week.

Use a simple notes app, training log, or fitness tracker to write down:

• How many push-ups you hit last week

• How long you held your plank

• Whether you could complete full reps or regressions

Small wins like adding 2 reps or holding a move 10 seconds longer might seem minor, but they add up fast. Over time, they reflect serious strength gains.

3. Pay attention to clothing fit

You’ll often feel progress before you see it. Notice how your sports bras fit across the shoulders, how your t-shirts hug your arms, or how much more confident you feel training in a crop or vest. Clothes become a great feedback tool — especially when you're investing in quality gear made to move with you.

Our REP range was designed with this journey in mind. Whether you're pushing through your first full set of pike push-ups or building your back with rows, our performance tops and shorts move with your body, not against it.

4. Mindset: The ultimate progress marker

Physical gains are only half the story. Upper body training builds something far deeper — resilience, discipline, and self-belief. You’ll notice:

• More energy in your day

• Better focus at work

• A lift in your confidence and mood

As you train, you become someone who keeps promises to herself. Someone who chooses strength, shows up, and stands tall — not just in the gym, but in life.

If you're feeling stuck, remember: motivation comes after action. Start with just one set, one rep, one session. Momentum will follow.

Need more help on setting realistic, healthy goals? Check out this practical guide from British Heart Foundation: How to set fitness goals that last.

Remember, training upper body isn’t just about aesthetics — it’s about becoming stronger, inside and out. The best upper body weight exercises for women build muscle, boost confidence, and help you dominate every area of life.

Start simple. Stay consistent. Back yourself every session.

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FAQs: Upper Body Weight Exercises for Women

1. Can upper body training help reduce arm fat?

Yes — while you can’t spot-reduce fat, upper body training builds muscle that boosts your metabolism, helping reduce overall body fat, including in the arms.

2. How many times a week should women train upper body?

2–3 times per week is ideal. Focus on recovery between sessions and prioritise form and progression.

3. Are bodyweight exercises enough to build muscle?

Absolutely. With proper intensity and progressive overload, bodyweight movements can build serious lean muscle — especially for beginners or intermediate athletes.

4. Can I do these exercises at home with no equipment?

Yes. Most exercises here require no gear. For rows or dips, use a table edge, towel, or park bench creatively and safely.

5. Should I stretch after upper body workouts?

Definitely. Stretching improves mobility and reduces soreness. Focus on shoulders, chest, triceps, and upper back post-session.