The Best Bodyweight Exercise For Each Muscle

The basics of muscle building including extra useful tips.

April 26, 2016
The Best Bodyweight Exercise For Each Muscle

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To target specific muscles and body regions you have to choose the exercises that give you the most muscle activation. Here is a list of best exercises you shouldn't miss when creating your own workouts. Scroll down for details, or check out the video summary.

1. Biceps - Chin Up

Chin Up is a great exercise for building biceps. What if you can't do much? Do as many as you can and then switch to Negative Chin Ups. If you get really strong start distributing more weight on one side/hand to make it harder.

Find more biceps bodyweight exercises here.

2. Triceps - Diamond Push Up

The Diamond Push Up variation will make you feel the burn in your triceps. Make it harder by elevating feet on a chair. If you feel wrist pain, choose regular Close Grip Push Ups instead.

Check out the difference between Wide VS Close Hand Push Ups.

3. Abs – Hanging Leg Raise

See your sixpack pop out with hanging leg work. Try to keep legs as straight as possible, but if it's too hard bend your knees until you get stronger. Lift legs sideways to make your obliques burn, too.

Check out more bodyweight ab exercises you can do without a bar.

What is a good way to split your training days during the week? Get a workout plans and unlimited space to save workouts in the Madbarz Premium.

4. Chest – Push Up

A plain regular Push Up does wonders for all parts of your chest. When it gets too easy move on to Hindu Push Ups, High Decline Push Ups etc. or just try do the regular Push Up really slowly - 3-5 seconds up, 3-5 seconds down.

Get more no equipment chest exercises here.

5. Shoulders – Pike Push Up Elevated Feet

The higher your feet are, the more vertical you should be and the more burn you will feel. Always do your best to keep elbows close to your body, don't let them flare out.

Find other shoulder shocking exercises here.

6. Quads & glutes – Bulgarian Split Squats

Bulgarians are tough, if you do them right there's no way you can not feel your legs pumped. Make sure you place as much weight as you can on your front leg, the back leg is just for support. Push up from your heel.

Our killer leg exercises are listed here.

7. Calves – Calf Raises

Calves can be a problematic area to build. Here's how to train them for better results: take your shoes off so you can press up to tip toes. Or try putting on a backpack full of heavy books.

8. Back – Pull Up

Pull Ups give you wings. But only if you do them right - keep elbows close to your body and make sure to start the pull with your lats, as if you're trying to bring your shoulder blades together.

find out more about Pull Ups Vs Chin Ups, or check out other reasons why Pull Ups are so awesome.

9. Traps – Handstand Wall Push Ups

Building trapezius is not easy - but worth it, it makes the whole upper body look much stronger. Put something under your head and practice doing Handstand Push Ups against a wall until you're stable and strong enough to try it without support.


Create custom workouts for specific muscle groups so that you can feel the right balance between working and resting your muscles. That way you will see optimal muscle growth. Get a 10 day plan and unlimited saved workouts here.

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Post a comment

  • Abraham zeavran 151 workouts (level 63)
    bulgarian split squats also works the hams, nice August 28, 2020
  • Danielfqri🕊 94 workouts (level 15)
    Pikes is for handstand? Thank you for information😍 May 16, 2016
  • pags 58 workouts (level 18)
    Where can I get that pull up station?! May 13, 2016
  • ivan94 106 workouts (level 25)
    There is no need for pike push up if u know the right handstand push up without wall. I did pikes for mastering handstand. But that`s just my opinion. And btw, u forgot the best leg exercise, The Pistol Squat :D May 12, 2016
  • André Ferraz 236 workouts (level 68)
    20 Reps from each exercise and we got a fullbody routine! May 11, 2016

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