What Are The Best Bodyweight Exercises For Building Muscle

If you're looking to build muscle without hitting the gym or using weights, bodyweight exercises are a great alternative. Not only do they require no equipment, but they can also be done anywhere at any time, making them perfect for busy schedules. In this article, we will discuss the best bodyweight exercises for building muscle, including how to perform them, tips, and their pros and cons.

Table of Contents

• Push-ups
• Squats
• Lunges
• Plank
• Pull-ups
• Dips
• Burpees
• Mountain Climbers
• Step-ups
• Handstand Push-ups

Push-ups

Push-ups are one of the most well-known bodyweight exercises for building muscle. They work the chest, triceps, and shoulders while also engaging the core. To perform push-ups:

1. Get into a plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body until your chest nearly touches the ground.
3. Push back up to the starting position.

Tips: Keep your core engaged and don't let your hips sag. If regular push-ups are too challenging, start with modified push-ups on your knees.

Pros: Push-ups can be done anywhere and work multiple muscle groups at once.

Cons: They may not be effective for advanced strength training.

Squats

Squats are an effective lower body exercise that target the glutes, quads, and hamstrings. To perform squats:

1. Stand with your feet shoulder-width apart.
2. Lower your body by bending your knees and hips until your thighs are parallel to the ground.
3. Push up through your heels to return to the starting position.

Tips: Keep your chest up and your knees in line with your toes. If regular squats are too challenging, start with squats using a chair or wall for support.

Pros: Squats are a functional exercise that can improve mobility and balance.

Cons: They may not target the upper body muscles.

Lunges

Lunges are another lower body exercise that work the glutes, quads, and hamstrings. To perform lunges:

1. Stand with your feet hip-width apart.
2. Step forward with one foot and lower your body until your front knee is at a 90-degree angle.
3. Push up through your front heel to return to the starting position.

Tips: Keep your chest up and your knee in line with your toes. If regular lunges are too challenging, start with reverse lunges or use a chair for support.

Pros: Lunges can improve balance and stability.

Cons: They may not target the upper body muscles.

Plank

The plank is a core exercise that engages the abs, back, and shoulder muscles. To perform a plank:

1. Get into a push-up position with your hands directly under your shoulders.
2. Hold your body straight and rigid from head to heels for as long as possible.

Tips: Keep your core engaged and your back straight. If a regular plank is too challenging, start with a modified plank on your knees.

Pros: Planks can improve posture and balance.

Cons: They may not target the upper body muscles.

Pull-ups

Pull-ups are an upper body exercise that work the back, biceps, and shoulders. To perform pull-ups:

1. Find a sturdy horizontal bar that can support your weight.
2. Hang from the bar with your palms facing away from you.
3. Pull your body up until your chin is above the bar.
4. Lower your body back down to the starting position.

Tips: Keep your core engaged and your shoulders down. If regular pull-ups are too challenging, start with assisted pull-ups using a resistance band or machine.

Pros: Pull-ups can build upper body strength and improve grip strength.

Cons: They may be challenging for beginners and require access to a horizontal bar.

Dips

Dips are an upper body exercise that work the triceps, chest, and shoulders. To perform dips:

1. Find parallel bars that are stable and can support your weight.
2. Place your hands on the bars and lift your body up so your arms are straight.
3. Bend your elbows to lower your body until your arms form a 90-degree angle.
4. Push up through your hands to return to the starting position.

Tips: Keep your core engaged and your shoulders down. If regular dips are too challenging, start with bench dips or use a resistance band for assistance.

Pros: Dips can build upper body strength and improve shoulder stability.

Cons: They may be challenging for beginners and require access to parallel bars.

Burpees

Burpees are a full-body exercise that work the chest, shoulders, triceps, abs, quads, and hamstrings. To perform burpees:

1. Stand with your feet shoulder-width apart.
2. Lower your body into a squat and place your hands on the ground.
3. Kick your feet back into a push-up position.
4. Perform a push-up.
5. Jump your feet back to the squat position.
6. Jump up as high as you can before returning to the starting position.

Tips: Keep your core engaged and your back straight. If regular burpees are too challenging, start with modified burpees without the push-up or jump.

Pros: Burpees are a full-body exercise that can improve cardiovascular health and burn calories.

Cons: They may be challenging for beginners and require proper form to avoid injury.

Mountain Climbers

Mountain climbers are a cardio exercise that work the abs, shoulders, and legs. To perform mountain climbers:

1. Get into a push-up position with your hands directly under your shoulders.
2. Bring your right knee towards your chest.
3. Quickly switch legs and bring your left knee towards your chest.
4. Continue alternating legs as quickly as possible.

Tips: Keep your core engaged and your back straight. If regular mountain climbers are too challenging, start with slow mountain climbers or a modified version on your knees.

Pros: Mountain climbers can improve cardiovascular health and core stability.

Cons: They may be challenging for beginners and require proper form to avoid injury.

Step-ups

Step-ups are a lower body exercise that work the glutes, quads, and hamstrings. To perform step-ups:

1. Stand in front of a sturdy bench or step.
2. Step up with one foot onto the bench or step.
3. Step down with the same foot.
4. Repeat with the opposite foot.

Tips: Keep your chest up and your knee in line with your toes. If regular step-ups are too challenging, start with a lower bench or step.

Pros: Step-ups can improve balance and coordination.

Cons: They may not target the upper body muscles.

Handstand Push-ups

Handstand push-ups are an advanced upper body exercise that work the shoulders, triceps, and upper back. To perform handstand push-ups:

1. Get into a handstand position against a wall.
2. Slowly lower your body towards the ground by bending your elbows.
3. Push up through your hands to return