One of the best ways to strengthen your upper body is through bodyweight exercises. If you are not familiar with them, bodyweight exercises use the weight of your body as resistance, similar to how you would with free weights or an exercise machine. There are two great benefits to bodyweight training. The first is that you can do them practically anywhere, and with minimal (if any) equipment required. The second benefit is that bodyweight strength training requires you to use more muscle groups than you normally would in order to complete each exercise. This increases your strength and balance, and gives you better control of your body. In this guide you’ll learn about a few upper body bodyweight exercises that will prepare you for success in wrestling.
Push-ups
The push-up is one of the most underestimated bodyweight exercises in wrestling. Many wrestlers dread doing push-ups despite the clear strength benefits. Doing push-ups helps build up the muscles in your chest and triceps, both of which are important muscle groups for wrestling. Push-ups also develop other parts of your arms, shoulders, and even parts of your core. Simply put, you can’t afford to not to work push-ups into your strength training routine!
Here are a few tips on how to do a proper push-up:
- Arm position: Make sure your arms are shoulder-width apart and positioned just under your chest. This width allows your arms to effectively control your body weight.
- Elbows in: Although many people tend to push their elbows outward when lowering their bodies when doing push-ups. But, keeping your elbows tight to your body as you lower really isolates the muscles in your arms for increased arm strength — which you will need in wrestling.
- Go slow: Don’t rush your push-ups. Go slow and force yourself to control your bodyweight when lowering and pushing your body back up.
Pull-ups
The pull-up is an exercise in which you use an overhand grip on a bar to pull your entire body upward until your chin reaches above the bar. This is one of the best bodyweight workouts for wrestling because it develops the muscles that give you “pulling” strength. Although there is some pushing in wrestling, most of the time on the mat you’re using your strength to pull an opponent towards you, especially when attempting a takedown. Doing pull-ups will strengthen the muscles in your arms and back. They are also great for strengthening your grip, which you use a lot in wrestling. For these reasons, every wrestler should be doing pull-ups regularly!
There are typically pull-up bars at most city parks and schools. If there aren’t any available, get creative! Use monkey bars or a jungle gym at a local school or park in order to do your pull-ups. There are also various types of inexpensive pull-up bars that can easily be installed in doorways or other parts of your home — this is a good alternative if you don’t have time to get outdoors to find a bar to use.
A few tips on pull-ups:
- Bar height: Find a bar that is taller than you. The goal of a pull-up is to be able to completely lower yourself (as you hang from the pull-up bar) without having your feet touch the ground. If the bar is lower than you need it to be, bend your knees as you lower your body — this will keep your lower body from touching the ground.
- Don’t cheat: Try not to rock, jerk, or use your legs to help you on the pull-up. Let your arms do the work!
- Lower slowly until your arms are completely straightened, but don’t lock your elbows. Going slow and doing the full motion of the pull-up forces you to focus on your arm muscles in order to control your bodyweight. This will increase your overall strength in the long run.
Hot Tip: Partnered Pull-ups
If you are having trouble starting your pull-ups, do them with a partner. Cross your feet and bend your knees. Have your partner stand behind you, holding your feet and supporting your weight. As you pull up, your partner will give you that extra push you need; and as you lower yourself, your partner will help you control your bodyweight on the way down. As you progress and your partner gives you less and less assistance, you’ll eventually be able to do these pull-ups on your own.
Dips
Dips are another great bodyweight workout that is very functional for wrestling. In this exercise, you suspend your body over two objects, bracing yourself on the object that’s behind you (arms straightened) and extending your legs over the object in front of you — your entire bodyweight will be supported by your arms. From here, you lower your entire body until your elbows make s 90-degree angle, and then you’ll push your body up until your arms are completely straight again.
Dips strengthen your chest, triceps, shoulders, and other muscles in your arms and back. These muscles are crucial for success in wrestling, especially when moving and controlling your opponent while tying up.
The best way to do dips is with a dip rack. If one isn’t available, a common and effective way to do dips is to find two chairs: Rest your feet on one chair and grip the seat of the other on both sides. Any other space where you can suspend your body over something to rest its weight on your arms and lower yourself will work, so be creative!
Hot Tip: Working into Full Dips
If your arms aren’t strong enough to complete dips as your entire body is suspended in the air, you can ease your way into full dips. A good alternative for wrestlers who are just beginning their strength training regimens is to use only one chair, or one side of the dip bar. Stand with your legs shoulder-width apart in front of the chair, facing away.
Bend your knees and lower your body until your hands can grip both sides of the chair’s seat. Now, walk your feet out a few feet away from the chair; you only need to go about two or three feet. This is your starting position. Bend your elbows to lower your body. As you lower your body, your body should assume the “sitting” position: Back straight and knees bending (as you lower yourself) with your feet planted firmly on the floor. Stop when your elbows and knees are at 90-degree angles. Then, use your arms to push your body back up to the starting position. Soon enough, you’ll be able to suspend your entire body over the dip bars!
Train for Success
Bodyweight exercises are beneficial ways to build strength, lose weight, and improve your overall physical conditioning for wrestling. Every wrestler should be doing these upper body bodyweight exercises regularly – at least two to three times a week – in order to prepare themselves for success. These exercises, combined with a rigorous strength training program involving free weights, resistance bands, and other equipment, are sure ways to turn yourself into a lean, mean, wrestling machine!
