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10 Killer Bodyweight Exercises to Build Muscle at Home

Build Muscle In Your Home (No Equipment).

By Fitness GripperPublished 5 months ago • 3 min read
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Are you tired of hitting the gym every day?

Do you want to build muscle and strength in the comfort of your own home without the need for expensive equipment?

Bodyweight exercises are a great way to achieve your fitness goals without leaving your house.

In this post, we'll explore 10 killer bodyweight exercises that can help you build muscle, increase strength, and burn fat, all from the comfort of your own home.

1. Push-ups

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Push-ups are one of the most effective bodyweight exercises for building chest, shoulder, and triceps muscles.

Start with a basic push-up and gradually increase the difficulty by adding variations like incline, decline, or diamond push-ups.

To perform a push-up, get into a plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest almost touches the ground, then push back up to the starting position.

2. Pull-ups

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Pull-ups are a challenging exercise that works your upper back, shoulders, and biceps.

All you need is a sturdy bar to perform this exercise.

To do a pull-up, hang from the bar with your palms facing away from you and your hands shoulder-width apart.

Pull yourself up until your chin is above the bar, then lower yourself back down to the starting position.

3. Squats

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Squats are a fantastic lower body exercise that works your quadriceps, glutes, and hamstrings.

To perform a squat, stand with your feet shoulder-width apart and your toes pointing forward.

Lower your body by bending your knees and pushing your hips back, as if you are sitting on a chair.

Keep your chest up and your back straight, then push back up to the starting position.

4. Lunges

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Lunges are another excellent lower body exercise that works your quads, glutes, and hamstrings.

To perform a lunge, stand with your feet shoulder-width apart and take a big step forward with one foot.

Lower your body until your front knee is bent at a 90-degree angle, then push back up to the starting position. Repeat with the other leg.

5. Dips

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Dips are a great exercise for building triceps, chest, and shoulder muscles.

You can perform dips on parallel bars or the edge of a sturdy chair or bench.

To perform a dip, place your hands on the bars or chair and lower your body until your elbows are bent at a 90-degree angle.

Push back up to the starting position.

6. Burpees

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Burpees are a full-body exercise that works your chest, shoulders, triceps, quads, glutes, and core muscles.

To perform a burpee, start in a standing position, then squat down and place your hands on the ground.

Kick your feet back into a plank position, then do a push-up.

Jump your feet back to your hands, stand up, and jump as high as you can.

7. Plank

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The plank is a simple but effective exercise that targets your core muscles.

To perform a plank, get into a push-up position and hold it for as long as you can.

Make sure your body is in a straight line from your head to your heels.

8. Mountain Climbers

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Mountain climbers are a great cardio exercise that also works your abs, obliques, and hip flexors.

To perform mountain climbers, start in a push-up position, then bring one knee up to your chest.

Quickly switch legs, bringing the other knee up to your chest.

9. Pike Push-Ups

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Pike push-ups are a challenging bodyweight exercise that targets the shoulders, chest, and triceps.

Start in a downward dog position, then bend your elbows and lower your head towards the ground.

10. Chin-Ups

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Chin-ups are another excellent exercise for building back and biceps strength.

If you can't do a full chin-up, start with negative chin-ups, where you lower yourself down from the top of the chin-up position.

Conclusion

In conclusion, building muscle and getting stronger don't require expensive equipment or a gym membership.

These 10 bodyweight exercises can help you achieve your fitness goals from the comfort of your own home.

Incorporate them into your workout routine and see the results for yourself.

Remember to always listen to your body, start with the basics, and progress at your own pace.

Are you tired of spending hours in the gym without seeing results?

Do you want to build muscle, increase strength, and lose fat in the most efficient way possible?

Get my FREE E-book for the Ultimate guide to building muscle and strength.

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About the Creator

Fitness Gripper

💪| Helping you build muscle & strength

🏋️‍♂️| Science-backed fitness & nutrition tips

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