Is it possible to grow muscle and not lift weights? Yes, although lifting weights is the quickest way to do it. There are many cultures who have been able to have incredibly well built bodies without ever having stepped foot into a traditional gym. In fact they have been able to do it without lifting one extra weight.

The key to developing muscle is progressive muscular resistance. If you are going to try and grow muscle without lifting weights you are going to have to utilize different calisthenic exercises in which the weight resistance comes from your own body. Use the weight that you already have.

For your upper body, there are probably several things that you already do to help develop strength and grow muscle.

Pull-ups are a great way to work the muscles on the arms and back. There are variations that you can use to get the most out of your effort. The variations depends on the grip that you use, whether having your palms facing away from you or towards you or one facing while the other faces away from you and on the width of your grip. Each variation uses and develops different muscles. When you are doing pull-ups remember to not let gravity do the work for you. Rather, lower yourself down slowly controlling your descent.

There is one type of pull-up that is called commando pull-up, in which you jump up and grab the bar with you hands close together, facing each other. Instead of facing the bar like you do with more traditional pull-ups, you will be facing the side. In other words, you will be doing the pull-ups sideways. If you have the bar going across a door then you will be facing the door frame. You will be lifting yourself till your neck is level with the bar. Pull your head up on the side that has the hand furthest away from you. Every grip variation will work different muscles but the commando pull-up will work the chest more than any other kind.

Push-ups are another great way to build strength and grow muscle in your upper body, building your chest and arms. There are variations that you can do with these as well. You can do the more traditional push-ups where your body is stiff as a board and you simply raise and lower your upper body using your arms. One good way to get started doing this is to use a wall or some kind of incline. You will need to start with your feet a few feet away from the wall and allow yourself to lean into the wall and push yourself back.

A great variation of the push-up is called the ‘dands’ or Hindu push-up which has been used by Indian wrestlers for centuries to grow muscle in their upper bodies. This is also used by athletes in Turkey, Iran, China, Japan, and other places. To do Hindu push-ups, you start off with your feet pretty flat on the ground and spread apart while your hands are palm down and spread apart as well. Your buttocks will be straight up in the air so that your body is making an upside down V. In a fluid movement you bend your elbows so that your body starts moving forward. When your face gets close to the floor, push your head forward and upward so that your face starts to face the ceiling. Your back should be arching so that your pelvis is reaching the ground and your arms are straight up. Reverse that motion to get back to your starting point. That is one rep. Your body almost looks like it is imitating a wave. This benefits much more of your body than your chest and arms. It strengthens your back and legs as well and helps to make your body much more flexible.

If you do these exercises you are most certainly going to develop a much stronger and well developed upper torso. Add some of these exercises into your regular workout regimen to see faster results and give yourself that variety that you most likely need in your workout. Even without using weights, doing these exercises have worked for many people for hundreds or thousands of years to grow muscle.

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