No gym? No problem! One classic exercise that builds great upper body strength is the Push-up.
The training load of a regular push-up equals ~65% of your body weight. The load of push-ups can be manipulated by elevating the hands (to make it easier) or the feet (to make it more difficult). Putting your hands on a box, bar, or handle~ 24 inch tall reduces the load to ~ 40% of your bodyweight. Putting your feet on a box ~24 inches tall increases the load to ~ 75% of your bodyweight. Push-ups on your knees results in ~ 50% less load.
SOURCE: Push up article
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