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Top 10 Bodyweight Exercises
These are listed from upper to lower, not best to worst
Build your training around these, & strength/muscle gains will be inevitable
1. Chin-up and Pull-up
Do both the overhand & underhand version
Build up doing 12 reps in a set, then add weight
These are listed from upper to lower, not best to worst
Build your training around these, & strength/muscle gains will be inevitable
1. Chin-up and Pull-up
Do both the overhand & underhand version
Build up doing 12 reps in a set, then add weight
2. Bodyweight rows
Can be done with a bar, rings, suspension trainer, lots of ways
Hugely overlooked exercise the trains the middle back muscles. You should be able to do 20 of these in one set, with your feet elevated off the floor to about knee height
Then add weight.
Can be done with a bar, rings, suspension trainer, lots of ways
Hugely overlooked exercise the trains the middle back muscles. You should be able to do 20 of these in one set, with your feet elevated off the floor to about knee height
Then add weight.
3. Standard Pushup
Hands outside of shoulders, you lower your chest down and press up with the muscles of the deltoids, chest, triceps
Close grip works triceps more, wide grip chest and shoulders
Train both
Aim to do 50 in a row
Hands outside of shoulders, you lower your chest down and press up with the muscles of the deltoids, chest, triceps
Close grip works triceps more, wide grip chest and shoulders
Train both
Aim to do 50 in a row
4. Dips
The chest and shoulder and tricep exercise that no one takes seriously, but builds serious muscle
Before bench press became the supposed best exercise for chest (which its not), Dips were supreme
Best done on slightly angled bars for natural shoulder mechanics
The chest and shoulder and tricep exercise that no one takes seriously, but builds serious muscle
Before bench press became the supposed best exercise for chest (which its not), Dips were supreme
Best done on slightly angled bars for natural shoulder mechanics
5. Bodyweight Facepulls
Ive been recommending this for years
Trains the upper back, fixes forward head and kyphosis, builds the traps
Suspension trainer or rings works best
Ive been recommending this for years
Trains the upper back, fixes forward head and kyphosis, builds the traps
Suspension trainer or rings works best
6. Handstand Pushup
This is an advanced exercise and it may not happen for everyone, but there are many regressions that anyone can do that are still hugely effective
This is an advanced exercise and it may not happen for everyone, but there are many regressions that anyone can do that are still hugely effective
7. Bodyweight Squat
There are many many many variations
Regardless, the basic version: feet flat, shoulder width, hips extend back
Being able to do squats is a basic level of human function
There are many many many variations
Regardless, the basic version: feet flat, shoulder width, hips extend back
Being able to do squats is a basic level of human function
8. Lunge
Again, very basic movement with many many many variations
Basic level of human function
I like the DB version when the bodyweight version becomes very easy
Again, very basic movement with many many many variations
Basic level of human function
I like the DB version when the bodyweight version becomes very easy
9. 45 Degree Hyperextension
Yes, this requires a piece of equipment. But its highly worth it, as it allows you to train the hamstrings, glutes, and spinal erectors all at once
Yes, this requires a piece of equipment. But its highly worth it, as it allows you to train the hamstrings, glutes, and spinal erectors all at once
10. Calf Raise
Calf muscles are like biceps, they only need one exercise, calf raises
The bilateral version typically becomes very easy. To get bigger calves, its the single leg version that you want to hammer
Calf muscles are like biceps, they only need one exercise, calf raises
The bilateral version typically becomes very easy. To get bigger calves, its the single leg version that you want to hammer
SETS AND REPS
Bodyweight exercises are typically done for moderate high reps
For muscle building, volume works,
3-6 sets, and reps depends on the exercise. Pull-ups it’s unlikely you’re doing high rep double digit sets, but for squats sets of 20-30 are entirely possible
Bodyweight exercises are typically done for moderate high reps
For muscle building, volume works,
3-6 sets, and reps depends on the exercise. Pull-ups it’s unlikely you’re doing high rep double digit sets, but for squats sets of 20-30 are entirely possible
