Quick answer
You can train your whole upper body without equipment using a wall, a counter and a towel. Do incline push-ups and close-grip wall push-ups for chest and triceps, towel pulldowns and lying Y raises for your back, and wall angels and wall plank taps for shoulders. Aim for 2-3 sets of 8-12 reps, 2-3 non-consecutive days a week.
Key takeaways
- Push moves (chest, triceps) are easy without equipment; pull moves (back) need a little creativity.
- Balance every pushing set with a pulling or posture move to protect your shoulders.
- Do 2-3 sets of 8-12 reps, 2-3 non-consecutive days a week.
- Make moves harder by changing body angle, slowing down or pausing, not by adding weight.
You do not need dumbbells or a gym to build upper-body strength after 50. With a wall, a kitchen counter, a bath towel and your own bodyweight, you can work your chest, triceps, back and shoulders in about 20 minutes. This routine is designed to be gentle on wrists and shoulders, and every move can be done without getting down on the floor except one, which also works on a bed.
Why train your upper body after 50?
Upper-body strength is what lets you lift a suitcase into the car, put dishes on a high shelf, push yourself up from a chair and carry groceries. The Physical Activity Guidelines for Americans recommend muscle-strengthening activity for all major muscle groups, including the chest, back, shoulders and arms, on 2 or more days a week, and they count bodyweight exercises as muscle strengthening.
Your back and shoulder muscles also help you stand and sit tall. Many of us spend hours leaning forward over phones, steering wheels and kitchen counters, so strengthening the upper back is just as important as the chest. A routine that only trains pushing muscles can pull the shoulders further forward over time. That is why this workout pairs each pushing move with a pulling or posture move.
The trade-off without equipment is that back exercises are harder to load than chest exercises. The towel pulldown solves part of that: the harder you pull outward on the towel, the more your back muscles have to work, so the resistance adjusts to you.
Which muscles does this workout cover?
| Exercise | Main muscles | Movement type |
|---|---|---|
| Incline counter push-up | Chest, front shoulders, triceps | Push |
| Close-grip wall push-up | Triceps, chest | Push |
| Palm press | Chest | Isometric (hold) |
| Towel pulldown | Upper back (lats), rear shoulders | Pull |
| Lying Y raise | Upper back, rear shoulders | Pull / posture |
| Wall angel | Shoulders, upper back | Posture / mobility |
| Wall plank shoulder tap | Shoulders, core | Stability |
How many sets and reps should you do?
Do 2-3 sets of 8-12 reps of each move (or the hold time listed), on 2-3 days a week with a rest day in between. The National Institute on Aging advises against working the same muscle group two days in a row. If you are brand new, do 1 set of each for the first 2 weeks.
You can do the moves in a circuit: one set of each exercise in order, rest 1-2 minutes, then repeat. Alternating push and pull moves this way gives each muscle group a short rest while you keep moving.
The 7-move no-equipment upper body workout
Warm up first with 2-3 minutes of arm circles, shoulder rolls and marching in place. Move slowly, breathe out on the effort, and never hold your breath.
The exercises
Incline Counter Push-Up
Works: Chest, front shoulders, triceps2-3 sets of 8-12 reps
- Place your hands on the edge of a sturdy kitchen counter, slightly wider than your shoulders.
- Walk your feet back until your body is straight from head to heels.
- Lower your chest toward the counter over 2-3 seconds, then push back up.
- Make it easier
- Do the push-up against a wall instead.
- Make it harder
- Walk your feet farther back or use a lower, stable surface such as a stair.
- Safety tip
- Use a fixed counter only and wear non-slip shoes.
Close-Grip Wall Push-Up
Works: Triceps, chest2-3 sets of 8-12 reps
- Stand an arm’s length from a wall with hands on the wall at shoulder height, about 6 inches apart.
- Keeping elbows close to your sides, bend them to bring your chest toward your hands.
- Push back to straight arms, squeezing the backs of your arms.
- Make it easier
- Stand closer to the wall.
- Make it harder
- Step your feet farther back or do it at a counter.
- Safety tip
- Keep elbows pointing down and back, not out to the sides.
Palm Press
Works: Chest3-5 holds of 10-15 seconds
- Sit or stand tall and press your palms together in front of your chest, elbows out to the sides.
- Push your palms into each other firmly, as hard as is comfortable, while breathing steadily.
- Hold, then relax.
- Make it easier
- Press with less force.
- Make it harder
- Hold for 20-30 seconds, or slowly move your pressed hands forward and back while keeping the pressure.
- Safety tip
- Breathe throughout and count out loud. Skip or press gently if you have uncontrolled high blood pressure.
Towel Pulldown
Works: Upper back (lats), rear shoulders2-3 sets of 8-12 reps
- Sit or stand tall holding a bath towel overhead with hands wide, arms nearly straight.
- Pull outward on the towel to keep it tight, then pull your elbows down toward your ribs, bringing the towel down in front of your face to your upper chest.
- Keep pulling outward as you slowly raise the towel back overhead.
- Make it easier
- Pull outward more gently, or start with the towel at forehead height.
- Make it harder
- Pull outward harder and pause 2 seconds at the bottom.
- Safety tip
- Only raise your arms as high as is pain-free, and keep the towel in front of your head, not behind.
Lying Y Raise
Works: Upper back, rear shoulders2-3 sets of 8-12 reps
- Lie face down on a mat or firm bed with a small pillow under your forehead, arms extended overhead in a Y shape, thumbs up.
- Squeeze your shoulder blades down and back and lift both arms a few inches.
- Hold for 2 seconds, then lower slowly.
- Make it easier
- Lift one arm at a time, or keep elbows bent.
- Make it harder
- Hold each lift for 5 seconds.
- Safety tip
- Keep your neck long and forehead on the pillow. Skip this if lying face down is uncomfortable.
Wall Angel
Works: Shoulders, upper back2 sets of 8-10 slow reps
- Stand with your back against a wall, feet a few inches forward, and raise your arms into a goalpost shape with elbows bent and the backs of your arms toward the wall.
- Slowly slide your arms up the wall as far as is comfortable.
- Slide them back down to the goalpost position.
- Make it easier
- Stand a step away from the wall and do the motion in the air.
- Make it harder
- Keep your lower back and arms in contact with the wall throughout.
- Safety tip
- Move only in a pain-free range. It is normal if your arms cannot touch the wall at first.
Wall Plank Shoulder Tap
Works: Shoulders, core2-3 sets of 8-10 taps per side
- Stand facing a wall in the wall push-up position with arms straight and body in a straight line.
- Lift your right hand and tap your left shoulder, then return it to the wall.
- Repeat with your left hand, keeping your hips still.
- Make it easier
- Stand closer to the wall.
- Make it harder
- Step farther back or do it at a counter.
- Safety tip
- Widen your feet for more stability, and move slowly so your body does not twist.
How do you make it harder without weights?
Bodyweight moves get harder when you change leverage, speed or time under tension. Once you can do 3 sets of 12 with good form, try one change at a time:
- Change the angle: move push-ups from the wall to the counter, then to a stair, as explained in our wall push-up progression guide.
- Slow the lowering: take 4-5 seconds to lower on push-ups.
- Add pauses: hold for 2-3 seconds at the hardest point, such as the top of a Y raise.
- Pull harder on the towel: towel moves let you adjust resistance instantly by how hard you pull outward.
When you are ready for more, a light resistance band is the easiest way to load your back muscles. Our resistance band workout adds rows and pull-aparts.
Safety first: shoulders, wrists and when to talk to your doctor
- Work in a pain-free range. Stop any move that causes pinching or sharp pain in the shoulder. Raise your arms only as high as is comfortable.
- Use stable surfaces. Push from a wall or a fixed counter, never a chair, table or island that could move.
- Keep wrists happy. If your wrists ache, spread your fingers or push from your fists.
- Breathe. Isometric holds like the palm press can tempt you to hold your breath, which can raise blood pressure. Count out loud to keep breathing.
Check with your doctor before starting if you have had shoulder surgery or a rotator cuff injury, a heart condition, or uncontrolled high blood pressure. If your shoulders feel stiff, add our shoulder mobility exercises before this workout.
Pair this routine with a lower-body day and some walking, and you will meet the CDC's weekly activity recommendations for older adults.
Frequently asked questions
Can you build upper body strength without weights after 50?
Yes. Push-up variations, towel exercises and holds can challenge your muscles enough to build strength, especially if you are a beginner. HHS counts bodyweight exercises as muscle-strengthening activity.
How do I work my back without equipment?
Use a towel for pulldowns, pulling outward to create resistance, and do lying Y raises on a bed or mat. These strengthen the upper back muscles that help you stand tall and balance out pushing moves.
How often should I do an upper body workout?
Two to three days a week, with a rest day between sessions. HHS recommends muscle-strengthening activity on at least 2 days a week, and the NIA advises against working the same muscles on consecutive days.
Are chair dips safe after 50?
Chair dips put a lot of strain on the front of the shoulder, so they are not a good starting point for many people. Close-grip wall push-ups train the same triceps muscles with much less shoulder stress.
Sources
- HHS: Physical Activity Guidelines for Americans
- National Institute on Aging (NIH): Exercise and Physical Activity
- CDC: Older Adult Activity: An Overview
Health note: This article is general information, not medical advice. If you have a heart condition, high blood pressure, diabetes, recent surgery, joint replacement or any symptoms such as chest pain, dizziness or unusual shortness of breath, talk to your doctor before starting. Stop any exercise that causes sharp pain. Read our full disclaimer.
