The Only 6 Exercises You Need to Build an Aesthetic Upper Body—No Gym Required

Many people nowadays watch anime and want to build an anime-character-like aesthetic upper body. But what if I say you can build the same without even stepping into a gym? And of course it doesn’t matter whether you are at home or in a rice field; all you need are six powerful, no-equipment exercises that will eventually sculpt that coveted V-taper physique.
The best part of these movements is that they target multiple muscle groups at once, are beginner-friendly, and can be done anywhere. a And you know what? You won’t make the I don’t have access to a gym excuse. This guide consists of what you need to build Death Star delts, boulder biceps, and a massive man chest.

1. Wall Walks: The Secret to Wide Shoulders and Strong Abs
Muscles worked: Shoulders, abs, upper traps, chest
Equipment: Just a wall. Or a bench. Or a willing friend.
It is one of the most underrated exercises that mixes front raises, overhead presses, planks, and shrugs into one beautiful shoulder-sculpting exercise.
How to:
- Start in a push-up plank position with your feet near a wall.
- Slowly walk your feet up the wall while moving your hands back toward the base.
- Keep your core braced and push your hands into the floor—this lights up your shoulders and activates your traps.
- Hold at the top, then reverse back down with control.
Pro tip: Must pause at different angles to increase time under tension. You’ll not only strengthen your shoulders but also carve out your abs.
2. Inverted Rows (Underhand Grip): For Back and Biceps Like a Hero
Muscles worked: Lats, upper back, biceps
Equipment: A sturdy table or a broomstick balanced on chairs.
If you are one of those who thinks, “I can’t train my back and biceps at home; a gym is a must to train them,” well, you are wrong. You can train them without a pull-up bar.
How to:
- Lie under a table and grab the edge with an underhand grip* (palms facing you).
- Pull your chest to the underside of the table, squeezing your shoulder blades together.
- Lower down slowly (aim for 3–5 seconds on the descent).
Beginner version: Bent knees.
Advanced: Keep legs straight for max resistance.
No table? Just put a broomstick between two chairs, and boom—instant row station.
3. Straight Bar Dips: Chest and Triceps on Fire
Muscles worked: Chest (especially lower chest), triceps
Equipment: A solid table, counter, or standing desk
Straight bar dips are a killer alternative to parallel dips and hit the chest differently, and you know what? Some even say they’re better.
How to:
- Grip the edge of a sturdy table.
- Lower your body straight down while keeping your elbows close.
- Push up hard to return to the starting position.
What makes this variation stand out is the chest engagement; many find it activates the lower chest more intensely than regular dips. You better pair that with a brutal triceps burn, and you’ve got an aesthetics powerhouse.
4. Decline Push-Ups: The Upper Chest Builder
Muscles worked: Upper chest, shoulders, arms, core
Equipment: Any elevated surface—bed, couch, rice bags, etc.
You must have seen the well-rounded chest aesthetic that anime characters flaunt, and probably you want it too. You will need to hit the upper chest, and decline push-ups do just that.
How to:
- Place your feet on an elevated surface and hands on the floor.
- Lower your chest until it nearly touches the ground, then push back up.
To avoid lower back arching:
Elevate your hands slightly using books or blocks for a fuller range of motion.
No surface available? Try wall-supported decline push-ups by climbing your feet up a wall and holding a plank position. I know it’s brutal, but effective.
5. PLCHF Lean: The Serratus Secret Weapon
Muscles worked: Serratus anterior, shoulders, core
Equipment: Just the floor
The muscle above the abs that anime characters flaunt—you must have seen that. That’s the serratus anterior, and it’s criminally overlooked in most workouts. Just strengthen it, and eventually it will add more definition and enhance your V-taper.
How to:
- Get in a high plank position with arms fully locked.
- Point elbows forward and lean forward as far as possible.
- Protract your scapula by pushing your shoulders away from the floor and rounding your upper back.
Hold for time or add scapular push-ups (aka protractions) for reps.
Bonus: All that forward-leaning and plank work also lights up your abs, helping carve out the midsection.
6. Diamond Push-Ups: The Arm Expander
Muscles worked: Triceps, chest (especially inner), shoulders
Equipment: Just the floor (again!)
It doesn’t matter whether your chest might be popping out or your lats might be spreading as long as your arms are twigs. To fix that, you need to hit the triceps, which make up two-thirds of your upper arm mass, and diamond push-ups are your best friend to achieve this.
How to:
- Get in a push-up position with hands forming a diamond or heart shape beneath your chest.
- Lower until your chest taps your hands, then push away as if shoving the Earth itself.
Pro tip for wrist pain: Slightly rotate your hands outward to reduce joint stress.
The diamond push-up uniquely hits the lateral head of the tricep, aka the “horseshoe,” which gives your arms that dense, aesthetic look when flexed. And additionally, it also builds up the centre of your chest.
Final Thoughts: No Gym? No problem.
The path to an aesthetic physique doesn’t require fancy machines or expensive gym memberships. All you really need is consistency, creativity, and six ultra-effective movements:
- Wall Walks—For shoulders, traps, and abs
- Inverted Rows—For lats, back, and biceps
- Straight Bar Dips—For chest and triceps
- Decline Push-Ups—For upper chest and shoulders
- PLCH Leans—For serratus, abs, and scapular strength
- Diamond Push-Ups—For triceps and inner chest
So stop waiting for the perfect gym, the perfect equipment, or the perfect time. It’s you and your floor. Just connect with it and see how it can make you.
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