The Best Bodyweight Exercise For Each Muscle
The basics of muscle building including extra useful tips.
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.
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.
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.