There are different muscle parts in the body. There is the upper body and lower body. Parts of the upper body are; shoulders, biceps, triceps, chest, abs and back. The following are the different workout exercises to do for each part of the upper body.

Shoulders

There are three parts of shoulder muscles. They are; Front Deltoid, Deltoid Medial or Lateral(Middle Delt) and Rear Deltoid. Here are some workout exercises(without equipment) that target each of these parts:

1. Pike Push-Ups: Assume a push-up position, but instead of having your body in a straight line, raise your hips up and form an inverted “V” shape. Lower your head towards the floor by bending your arms and then push back up. This exercise primarily targets the shoulders.
2. Handstand Push-Ups: Find a sturdy wall and kick up into a handstand position with your back against the wall. Lower your body towards the ground by bending your arms, and then push back up. This exercise places a significant emphasis on the shoulders.
3. Shoulder Taps: Start in a high plank position with your hands shoulder-width apart. Lift one hand off the ground and tap the opposite shoulder, then alternate sides. This exercise engages the core muscles along with the shoulders.
4. Plank with Shoulder Circles: Begin in a forearm plank position. Keeping your core engaged, slowly move your shoulders in circular motions, clockwise and counterclockwise. This exercise targets the stability and strength of the shoulder muscles.
5. Inverted Rows: Find a sturdy horizontal bar or a sturdy table at waist height. Lie underneath it and grab the bar with an overhand grip, slightly wider than shoulder-width. Keep your body straight and pull your chest towards the bar, squeezing your shoulder blades together. This exercise engages the muscles in the upper back and shoulders.
6. Crab Walk: Sit on the floor with your knees bent and hands placed behind you, fingers pointing toward your feet. Lift your hips off the ground and “walk” forward using your hands and feet, moving in a crab-like motion. This exercise activates the shoulders, triceps, and core.

Biceps

The Bicep is composed of a short head and a long head. The long head is located on the lateral side of the biceps brachii while the short head is located on the medial side. The biceps brachii works across three joints, and is able to generate movements in glenohumeral, elbow and radio-ulnar joints. Here are some effective bodyweight exercises that target the biceps:

1. Push-Ups: While push-ups primarily work the chest and triceps, they also engage the biceps as stabilizing muscles. To place more emphasis on the biceps, you can perform diamond push-ups by placing your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Close-Grip Chin-Ups: Find a horizontal bar or sturdy overhead beam and perform chin-ups with a close grip. This exercise targets the biceps more directly. If you don’t have access to a bar, you can use a sturdy tree branch or purchase a door frame pull-up bar.
3. Australian Pull-Ups (Bodyweight Rows): Set up a bar at waist height, such as a Smith machine or a sturdy table, and position yourself underneath it. Grab the bar with an underhand grip and keep your body straight. Pull your chest toward the bar by squeezing your biceps and shoulder blades together.
4. Isometric Bicep Holds: Stand in front of a wall or a pole and place your hands on it at shoulder height. Press against the wall or pole with your palms and hold the contraction for 30 to 60 seconds. This isometric exercise effectively engages the biceps.
5. Towel Curls: Take a small towel or a resistance band and hold it with both hands shoulder-width apart. Step on the towel with one foot and allow tension on the towel or band. Curl your hands towards your shoulders, contracting the biceps. This exercise mimics the movement of dumbbell curls.
6. Dips: While dips primarily target the triceps, they also engage the biceps. Use parallel bars or two stable elevated surfaces, such as the edge of two sturdy chairs or a dip station. Lower your body by bending your arms until your elbows reach a 90-degree angle, and then push yourself back up.

Triceps

The triceps has three different heads, or muscle segments, that all attach to the elbow. These include the medial, lateral, and long heads.

1. Diamond Push-Ups: Assume a push-up position, but bring your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest towards the diamond shape by bending your arms, and then push back up. This exercise places a strong emphasis on the triceps.
2. Tricep Dips: Find a sturdy elevated surface, such as parallel bars or the edge of a chair or bench. Place your hands on the surface behind you with your fingers facing forward. Lower your body by bending your arms until your elbows reach a 90-degree angle, and then push yourself back up. This exercise targets the triceps effectively.
3. Bench or Chair Tricep Dips: Sit on the edge of a bench or chair with your hands grasping the edge. Slide your hips off the edge, supporting your body weight with your hands. Bend your arms and lower your body towards the ground, and then push back up. This exercise is similar to tricep dips but performed with your legs extended in front of you.
4. Tricep Push-Ups: Begin in a high plank position, but place your hands close together directly under your shoulders, with your elbows pointing backward. Lower your chest towards the ground by bending your arms, keeping your elbows close to your sides, and then push back up. This variation specifically targets the triceps.
5. Close-Grip Push-Ups: Assume a standard push-up position, but bring your hands closer together, with your thumbs almost touching. Lower your chest towards the ground by bending your arms, keeping your elbows close to your sides, and then push back up. This exercise places more emphasis on the triceps compared to regular push-ups.
6. Pike Push-Ups: Assume a push-up position, but raise your hips up and form an inverted “V” shape. Lower your head towards the floor by bending your arms, keeping your elbows pointing backward, and then push back up. This exercise targets both the shoulders and triceps.