No Arm Pushup

Written By: Todd Kuslikis
October 11, 2011

No Arm Pushup is not to be confused with Missing Arm Pushup or One Handed Pushup. This exercise is really meant to strengthen your upper back, especially your middle trapezius and rhomboid muscle groups.

How to do a No Arm Pushup:

Position yourself so you are on the ground and resting on your forearms. Lower your body down until your nose touches the ground, then press yourself back up. The only movement occurring should be in your shoulder blades.

Muscle group worked:

Middle trapezius and rhomboid (upper back)

Target Repetitions for Muscle Growth:


Target Repetitions for Muscle Tone/Endurance:


Why a No Arm Pushup works:

It centralizes the focus on to your upper back by taking your arms out of the exercise.


Knee Health Score 2

Make sure that you are getting a good range of motion in your shoulder blades. You should feel like your shoulder blades are poking out at the bottom of the movement.


Breath in as you lower yourself down. Breath out as you push back up.

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