Top 25 Upper Body Exercises (Bodyweight Training): The Best of Mike Chang’s Six Pack Shortcuts Youtube Videos (part 14)

In this next installment in the video critique series of Mike Chang’s Youtube videos, I’m going to bring you what has been titled: “Top 20 Upper Body Exercises – Bodyweight Training”

Wait a minute. What’s this? That’s actually not a bad title you got right there. It’s descriptive, intriguing, and the words CRAZY, KILLER, INSANE, and EXTREME are nowhere to be seen. I just might be in Heaven.

Have a look-see…

Here’s that list of exercises (some names have been altered):

  • Standard pushups
  • Wide pushups
  • Close pushups (tricep pushups)
  • Side to side pushups
  • Burpee
  • Bear crawl pushups
  • Pike pushups
  • Handstand pushups
  • Reverse rows (overhand)
  • Reverse rows (underhand)
  • Reverse close rows (overhand)
  • Reverse close rows (underhand)
  • Clapping pushups
  • Alternating in and out pushups
  • Prone cobras
  • Towel pullups
  • 3 position towel rows
  • Wide overhand pullups
  • Close overhand pullups
  • Wide underhand pullups (aka wide-grip chinups)
  • Close underhand pullups (aka close-grip chinups)
  • Side to side pullups
  • Dips on parallel bars
  • Chair/bench dips
  • Dips (off a corner)

In total, that’s actually 25 exercises, and this is the 2nd time that I’ve discovered that someone on the Six Pack Shortcuts staff doesn’t know how to count. The first time was in this post: The Top 20 Exercises To Build Great Legs.

But anyways, let’s see what we’ve got here. Lot’s of pushups – good sign. A few pullup variations – another good sign. Some dips – great! And a couple others that don’t really fit those categories (like prone cobras and burpees).

And I don’t know about you, but I really have to roll my eyes at the 3-position towel rows. It’s not that it’s a bad exercise, per se. I just don’t see how it fits in this particular list. Personally, I’d consider that more of a ROM, muscle activation, or rehab exercise, but that’s just me.

Regardless, this isn’t a bad list of exercises and you could take just a handful of these ideas and put together a solid upper body workout. And in all seriousness, you could spend a lifetime using some of these.

That said, this is basically a list of pushing and pulling exercises. In fact, with exception of the burpee, which includes a squatting movement, every single one of these exercises can be categorized as a pushing/pressing or pulling/rowing movement. So, what I’m wondering is where are the other movements? At the very least, I would expect to see some rotational exercises included in this list. Maybe that will be coming in a future video.

But perhaps I’m being too critical again. This isn’t all that bad of a video and it serves its purpose: giving you some new exercise ideas to try out.

I would also like to take this opportunity to remind you that I would be really careful about trying to imitate some of the exercise technique that is demonstrated in many of the Six Pack Shortcuts Youtube videos. There are some really poor examples of efficient movement being showcased, and in some cases, even dangerous techniques are used. Sure, if you’re a young, resilient guy, then you might not have any big problems, but if you don’t use good technique in your exercise program, it’ll catch up to you eventually. Most guys notice a big difference once they reach their 30’s. And many have to give up on certain kinds of exercise when they hit their 40’s and 50’s, in part because they ignored the importance of only training with good technique (and stopping when you can’t). So, fair warning.

In other news, my Six Pack Shortcuts Review will be ready in just a few days. I’ve got the whole thing drafted out, and will be giving it some final edits over the weekend. One thing is for sure. This is definitely the longest product review I have ever – EVER – written before. And I’ve done dozens of these. I guess I just had a lot to say about Six Pack Shortcuts. So, stay tuned. It won’t be long now.

2 Responses

  1. Terry Marsh

    Mike I love using your workouts. I got outstanding results from a lot of them. I use your YouTube videos. I don’t quite have the money to order six pack shortcuts yet but I working towards it. Man your workouts are absolutely amazing, I love them. Thanks

  2. Try this fabulous compound exercise that works most of the upper body (use a Z curl bar–but if using a straight bar use a 10 inch grip)——Lay down on a flat bench with no posts or supports back of your head… 12 bent arm pullovers with a 3-4 inch grip on a Z-curl bar going as far as comfortable over your head in an arc return to the chest and repeat. When you have finished 12 of them immediately do 12 bench presses immediately with the same grip do 6 bent arm pullovers immediately do 6 bench presses with the same 3 -4 inch grip. Do two sets….suggestion do not use too much weight to start and this is a very difficult but very intense exercise for the triceps. lats are also worked well as are pecs and shoulders….give this compound exercise a try

    also 2 sets working hard will hit most all the upper body if time is a problem

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