You can build an incredibly strong upper body with nothing but a well-designed bodyweight workout. In fact, you can do it with just a few exercises and a pull-up bar. When you learn and master the basics, you realize the basics are all you really need.
Check out this calisthenics complex. It’ll train every muscle in your upper body and leave you with an insane pump:
- Bar Muscle-Up
- Bar Dip
- Strict Pull-Up
- Strict Toes-to-Bar
If you already have a respectable level of upper-body relative strength, aim to complete this complex unbroken. If you want to make it more challenging, increase the number of reps on each movement.
Do 3-5 sets of the complex with the goal of adding reps or sets over time to increase volume. This complex will fatigue your entire upper body, so rest 3-5 minutes between sets to ensure proper recovery.