Having a strong and well-worked torso is something that catches the attention of all of us. But how to do it using only your own body weight, just with the help of a few basic elements?
Working the torso with your own body weight , without the need to use machines, is one of the best practices that you can use outside of your gym, and the results are equal or even superior, because with these exercises you will achieve a notable improvement of the upper body .
We propose a simple and very effective routine that combines a total of six exercises.
The best bodyweight torso routine
1. Inverted row
To execute it, we will place our arms at the height of our shoulders, we will extend them and we will contract our biceps so that we pull our torso towards the surface on which we grip.
With this exercise you will work the muscles of the back, biceps and shoulders. You can do it on a trx or on any bar as long as you can work safely. If you think you can increase the intensity of the exercise as you complete the sets, you can try doing it with just one hand.
2. Abs roller or ab wheel
With this exercise you will mainly work the muscles that make up the rectus abdominis. They are the ones that control and develop the mechanics of it, since it is necessary to use them to keep you stable during the movement.
This exercise mainly involves the core and is performed by resting the knees on a mat and sliding the trunk forward while holding the roller or ab wheel. If you have the feeling that the intensity is very low, you can try to do them until you stand up.
3. Diamond push-ups
This exercise is performed like conventional push-ups, but placing our hands in a similar way to that of a diamond, closing our elbows and producing the external rotation of the humerus.
Thanks to it, you will work the muscles of the triceps, pectorals and the anterior portion of the deltoid.
4. Supine chin-ups
To run them, do the following:
- Place your palms facing you.
- Place your arms at the height of your shoulders.
- Raise them in a supine position above your head so that you hold on to the bar and then, by flexing your arms, you move your body towards the bar.
This exercise mainly focuses on working the biceps, shoulders, and back.
5. Side plates
The objective with this exercise is to work our rectus abdominis concentrating mainly on our obliques.
To do this, we will work both sides and we will try to avoid that our waist touches the ground, while we lean only on our forearms and on our feet.
6. Decline push-ups
We will do three series of this type of push-up. To do this, we will place a surface of at least 30 centimeters under our feet and, with our arms at shoulder height, we will do eight repetitions, forcing the external rotation of the shoulder.
This exercise will especially affect the anterior portion of the deltoid, the clavicular portion of the pectoralis, and the triceps.
Conclution
In total, this torso bodyweight routine will consist of 18 sets. It is about strengthening, or in any case, keeping our upper body in shape without having to go to the gym .
The interesting thing is that it can be done in the time that is necessary. In fact, one way to certify our progress is by reducing completion time. Personally, I don’t recommend doing it more than three times a week.
