Here the only 10 bodyweight exercises you will need to build muscle. Master them, and you will be able to build muscle almost anywhere and anytime.
Building muscle with the bodyweight workouts is very simple and fun. All you need is your body and a good workout protocol. Moreover, you can do your workouts almost anywhere and anytime. And bodyweight exercises are not only great for muscle strength and endurance, but also for the mobility and functionality of your body.
But are bodyweight exercises alone enough to build muscle and achieve a ripped physique? And can you build muscle without any weights?
The answer in both cases is YES.
Yes, you can achieve amazing results in training performance and aesthetically as well. With highly functional bodyweight workouts, you will be able to build an impressive physique while doing some amazing athletic exercises.
If you don’t believe me, check out my results.
I’m doing ONLY bodyweight exercises and workouts for several years. My results are not that impressive, but so far I am pretty happy. And the best thing is that I can do much much better. I am maybe at 50% of achievement, both in training performance and aesthetically. So, there is a lot of room for improvement.
It takes YEARS to achieve some better results, so don’t wait for perfect conditions, but start your transformation right away.
If you want to learn how to achieve amazing results with just bodyweight training, you can sign up for a Personalized Bodyweight Challenge.
Here are 10 Bodyweight Exercises You Will Ever Need to Build Muscle
These 10 bodyweight exercises are enough to build muscle. I am doing them 80% of the time, and they are 80% of my results.
If you can’t do some of them, do easier variations until you get stronger. Also, if you think they are too easy, you always can do harder variations.
But at the end of the day, it doesn’t matter what you do, but HOW you do it. If you progressively increase the number of sets and reps while decreasing the rest time, you will continuously build muscle. Start small and try to do a little more each time.
So let’s see the exercises:
This pull movement will primarily hit back muscles. But your biceps will also be engaged.
To hit back from different angles, try closer, wider and hammer grips.
2. Chin-ups – Best Pull Bodyweight Exercise to Build Back and Biceps Muscles
Chin ups are total pull compound movement that will primarily hit the biceps. But don’t worry your back will also be engaged.
Same as for pull ups, do chin ups with various width grips to hit biceps from different angles.
3. Push-ups – Best Push Bodyweight Exercise to Build Chest, Shoulders and Triceps Muscles
Push ups are probably the best push exercise you can do. Depending on the variation, you can manipulate if you want to hit primarily your chest, shoulders or triceps.
Place your hands wider or closer for more triceps and inner chest activation, elevate your legs for upper chest activations or position your body more vertically to activate your shoulders better.
Dips are harder exercise than push ups, but they are better for triceps. Dips will also hit the lower chest. If you want to hit chest better, just bend yourself forward more.
5. Squats – Best Lower Body Bodyweight Exercise to Build Leg Muscles
Squats are the best lower body exercise. You will hit your whole lower body with this movement. There are a lot of variations of this exercise. You can change your legs width, do more one leg then another, jump, etc.
Depending on the variations you can hit more your, quadriceps, hamstrings or glutes. But you will mostly hit the quads.
6. Alternating Lunges
Same as squats, you will hit your total lower body. But the difference is that with alternating lunges you will work more on stability and one leg alternately.
7. Calf Raises
Squats and lunges will primarily hit upper legs. In order to work your whole legs properly, exercises for calves are a must. Do calf raises with 2 legs, one leg, wider, closer, etc if you want to develop them well.
8. Bicycle Crunches – Best Abs Bodyweight Exercise to Build Total Core Muscles
You will hit your whole core with bicycle crunches, and they probably one of the best exercises for abs. You will work upper abs, lower abs and side abs or obliques with this simple exercise. If you could choose just one exercise for abs, this would be the one.
9. Leg Raises
The leg raise is a must for every ab workout. This is the best exercise for lower abs. If you want to develop an adonis belt and V-shaped abs, this will be your favorite exercise. You can do them on the floor or hanging on the bar.
10. Tuck Sit-ups
Normal sit ups can be bad for your lower back. Tuck sit up is probably one of the best sit ups alternatives, so do them instead.
Tuck sit ups, in and out sit ups or chest to knee sit ups, whatever you call this exercise, are great for your total abs. You will work primarily your upper abs, but your lower abs will be engaged a lot as well.
You will develop your abdominal muscles best with multiple variations of ab exercises. So do all 3 together for the best results.
What are Your Favorite Muscle Building Bodyweight Exercises?
If you want to get bigger and stronger without a gym or weights, these 10 bodyweight exercises are everything you need to build muscle. Remember, it doesn’t matter what you do but how you do it. So, choose your favorite variations of these exercises, follow a good training program, eat healthy, sleep well and the results will come.
If I had to choose only 3 bodyweight exercises to do for the rest of my life, they would be:
- Chin-ups – Compound pull movement
- Diamond Push-ups – Compound push movement
- Jump Squats – Explosive compound lower body movement
These 3 alone are enough to hit your whole body.
What about you? Which 3 bodyweight exercises to build muscle would you choose? And what are your best bodyweight exercises for different body parts?