Bodyweight Training: Upper Body

Upper-body bodyweight training session with push-ups, inverted rows, bench dips and plank shoulder taps, each with progressions by level. Students build chest, back, arm and core strength safely.

How to play

1. Set up 4 areas: mats for push-ups and planks, low or fixed bars at hip height for inverted rows, and benches for dips; demo the progressions (4 min).
2. Warm up the shoulders, wrists and shoulder blades with circles and 10 wall push-ups (4 min).
3. Form 4 groups of 6 that rotate through the areas: push-ups at the chosen level (wall, knees or full) and inverted rows under the bar with the body straight.
4. Bench dips with knees bent and planks with alternating shoulder taps.
5. Three sets of 8–12 reps per area with 1 minute of rest, switching areas on the signal (16 min).
6. Chest, shoulder and triceps stretches, then log the level reached on each exercise (4 min).

Rules

• Bars and benches must be stable and checked before starting.
• Body in a straight line on push-ups, rows and planks.
• On dips, elbows don't bend past 90 degrees.
• Safety: on inverted rows, a partner spots and the bar is no higher than hip height.

Variations

Adaptations

• Limited mobility: seated presses and rows with a resistance band, and wheelchair dips if safe.
• Autism: a visual sheet with the order of the areas and a timer for each set.
• Shoulder injury or low fitness: rows and planks only, with a comfortable range and fewer reps.

Learning goals

• Develop upper-body strength.
• Learn safe progressions for each exercise.
• Choose the right difficulty for your level.

Equipment for a class of 25

• low bars: 3
• yoga mats: 12
• benches: 3

Teacher tip

If you don't have low bars, inverted rows can be done under a sturdy table or with a band anchored to a fixed point. Watch that students don't shrug their shoulders toward their ears on dips.

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