All you need to work on your body is a set of good shoes and enough determination. That’s why it’s not worth investing more into an expensive membership. That’s where bodyweight exercises come in, which rely on gravity and items like your own furniture to strength train without having to rely on expensive equipment. We’re talking push-ups, pull-ups, sit-ups, and other bodyweight exercises that.
Advantages of a Bodyweight Workout
Before we dive into the best bodyweight exercises for men, let’s pump you up with a list of adjoining benefits. They’re as follows:
- That’s where bodyweight exercises come in—they rely on gravity and your own furniture to strengthen your body without relying on expensive equipment. We’re talking push-ups, pull-ups, sit-ups, and other bodyweight exercises that are basically free – you might have to shell out for an occasional pull-up bar or similarly accessible piece of equipment, but other than that, bodyweight exercises come free of charge.
- You can perform bodyweight exercises pretty much anywhere – do you have enough room in your home or apartment to stretch your arms and legs? If so, you have enough room to kick off a bodyweight workout program.
- They Actually Work – Want to prevent injury? Build muscle? Develop technique? Retain a tight figure? Well, bodyweight workouts are one way to do it.
- Improve Your Range of Motion and Centre of Gravity – Flexibility and balance are two things that no self-respecting fitness freak should be without. These exercises can improve both of these fundamental components. You do the math.
1. Push-up
A timeless classic, the mighty push-up is also quite easy to execute. On the off-chance that this is your first day in the civilized world, here’s how to perform one:
- Get on all fours, propping yourself up on your hands, keeping them just outside of shoulder-width apart.
- Straighten your arms and legs
- Lower your body until your chest nearly touches the floor.
- Hold for a moment
- Push yourself back up
- Repeat
Start with: 3-5 sets of 10-20 reps Muscles targeted: pectorals, deltoids, biceps, triceps
2. Standing Long Jump
Targeting the fast-twitch muscle fibers, this workout improves explosive strength and balance. Here are the steps to do an Olympic long jump workout:
- Lower yourself into a squat position, keeping your feet shoulder-width apart.
- Swing your arms back and forth to provide momentum.
- Use your legs as a spring for extra thrust.
- Jump as far as you can, landing on the balls of your feet.
- Repeat.
Start with: 3 sets of 8 reps Muscles targeted: hamstrings, thighs, back, abs, hips, glutes
3. Burpees
Putting a gym session’s worth of fitness into one choice workout, this bonafide calorie-burner targets muscles all over the body. Let’s get into it:
- Keeping your feet shoulder-width apart, assume the squat position until your thighs are parallel to the floor.
- Place your hands on the floor and kick your legs out until you’re in the push-up position.
- Push up until your arms are straight, tuck your legs back into the squat position, and push back up.
- I jumped six inches off the floor when I saw the drive-through at the heels.
- Repeat.
Start with: 3 sets of 20 reps Muscles targeted: arms, chest, quads, glutes, hamstrings, abs
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4. Wide-Grip Pull-Ups
One of the best bodyweight exercises for building muscle, the wide-grip pull-up is certainly a challenge, no matter how strong you are. Additionally, it also serves as a full-body workout that can be performed practically anywhere. Here’s how to do it:
- Grab the pull-up bar with your palms facing outward, your arms fully extended, and your hands as far apart as you can (comfortably) reach.
- Squeeze your shoulder blades together, exhale, and bring your elbows toward your hips as you raise your chin above the bar.
- Carefully lower into the starting position.
- Repeat
Start with: 3 sets of 5 reps Muscles targeted: lats, delts
5. Close-Grip Push-Ups
When regular push-ups get easy, switch to this version instead. Here’s how:
- Get on all fours and prop yourself up on your hands, placing them shoulder-width apart.
- Straighten your arms and legs
- Lower your body until your chest nearly touches the floor.
- Hold for a moment
- Push yourself back up
- Repeat
Start with: 3 sets of 5 reps Muscles targeted: pectorals, deltoids, biceps, triceps
6. Glute Bridge
According to legend, strong glutes often indicate a strong sex drive. With that established, let’s get to work:
- Lie face-up on the floor, keeping your knees bent, your feet flat, your arms at your sides, and your palms down.
- Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
- Squeezing your glutes and keeping your abs clenched, hold the bridge position.
- Slowly, ease back to the starting position.
- Repeat
Start with: 3 sets of 10 reps Muscles targeted: glutes, thighs, hips, core, hamstrings
7. Diamond Push-Up
Let’s keep those push-up variables coming! Here’s another one for experts only:
- Assume the modified push-up position, with your hands together so that your index fingers and thumbs form a diamond shape.
- Extend your arms
- Lower your chest to the floor while keeping your back straight.
- Rise and repeat
Start with: 3 sets of 10 reps Muscles targeted: pectorals, core, back, shoulders, triceps, quads, glutes
8. Clap Push-Up
If you’re a push-up pro, then make this bodyweight exercise part of your routine. Here’s how:
- Assume the push-up position
- Slowly lower to the ground, keeping your back straight and core tight.
- Push yourself up explosively
- Clap your hands before landing back into the starting position.
- Repeat
Start with: 3 sets of 10 reps Muscles targeted: pectorals, core, back, shoulders, triceps, quads, glutes
9. Plank-to-Push-Up
This top bodyweight workout for men is exactly as productive as it sounds. Do the following:
- Assume the plank position on your forearms, keeping your feet shoulder-width apart and your back flat.
- Press yourself into a push-up position.
- Lower back down into the plank
- Repeat
Start with: 3 sets of 5 reps Muscles targeted: pectorals, core, back, shoulders, triceps, quads, glutes
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10. Spider Crawl
Spider walks are a quick and effective way to tighten your core and build muscle in various areas of your body. It’s easy to learn how to do, so give it a try today:
- Start in the push-up position
- Raise one foot off the floor and bring your knee towards your elbow.
- Hold for a moment and make sure you’re crunching your core.
- Return to the starting position.
- Switch sides and repeat.
Start with: 3 sets of 10 reps Muscles targeted: shoulders, chest, upper back, arms, quads, hamstrings, glutes, hip flexors, calves
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