Bodyweight exercises are great for building muscle at home. Bodyweight exercises are also great for building functional strength at home, it is an great option especially when you don’t have a access to the gym.
Bodyweight exercises are great for building strength and stability along with building muscle at home. Free weight are greater option but bodyweight exercises also works.
To build muscle quicker at home with bodyweight exercises you need to perform it slowly by progressive overload. Progressive overload will level up your training and muscle growth.
10 Best Bodyweight Exercises
Here is the list of 10 Best Bodyweight Exercises to build muscle at home;
1.Pushups
Pushup is full body strengthen exercise. Pushups is one of the most effective bodyweight exercise to build muscle, it is one of the most performed bodyweight exercise.
Pushup mainly works on chest, but it is n0t the only muscle pushups target. Pushup target your chest, triceps shoulder and core muscles.
Different Variations of pushups to try;
- Incline Pushups
- Decline Pushups
- Wide Arm Pushups
- Box Pushups
- Pike Pushups
2.Pull-ups
Pullups is great and effective exercise to build muscle at home, especially the back. Pullups work in multiple muscle groups, including the back, arms, shoulders, and core.
Pullups is a great way to build strength and muscle.
Doesn’t have a pullup bar. Find a location in home to do pullups and trust me there is always any.
You can also perform pullups with a door.
Different Variations of pullups to try;
- Neutral-grip pullups
- Wide-grip pullups
- close-grip pullups
- Door pullups
3.Bodyweight Squats
Bodyweight squats is an effective exercise to build strong legs at home.
Squats strengthen your legs and lower body muscles. It is great exercise to build muscle at home. It also help you jump higher and run faster.
Squats is also a great exercise to try at home to build strong and muscular legs.
4.Dips
Dips are great and effective bodyweight exercise to build muscle at home. A strength training exercise that builds the shoulders, triceps, chest, and core in one movement.
You can also perform dips at home with the help of a sofa, chair, and desk.
5.Lungage
Lunges are great and effective bodyweight exercise to build muscle at home.
It mostly targets your quads, glutes, and hamstrings, and it’s an effective overall exercise for your lower body.
Lunges are also a great and effective exercise to try at home to build muscles.
6.Jumping jacks:
Jumping jacks is an great and effective cardiovascular exercise to try at home.
Jumping jacks helps to improve cardio vascular health and also plays an important role in weight loss.
It is a full body workout which helps to improve agility and coordination.
You can perform jumping jacks anywhere, anytime.
Tips to Perform Jumping jacks
- Maintain a good posture
- Starts slowly and gradually increase the speed.
- You can also perform jumping jacks as a warmup,
- Stop if you experience any pain.
7.Burpees:
Burpees is an full-body exercise with a combination of squat, pushup and jump is also an great and effective cardiovascular exercise to try at home.
Burpees are challenging but very effective full-body workout that combine strength and cardiovascular exercise.
Burpees is a great exercise to lose weight. It is a highly effective fat burning exercise, it will also help you to build muscle and strength. You can perform jumping jacks anywhere, anytime.
Tips to Perform Burpees
- Maintain a good posture.
- Starts slowly and gradually increase the speed.
- Stop if you experience any pain.
8.Mountian climbers:
Mountain climber is a great and effective exercised for your core and cardiovascular health.
Mountain climber is very challenging but highly effective bodyweight exercise to burn calories and fat.
Mountain climber helps to improve cardio vascular health and also plays an important role in weight loss.
It is a full body workout which helps to improve agility and coordination. You can perform jumping jacks anywhere, anytime.
Tips to Mountain climber
- Maintain a good posture.
- Starts slowly and gradually increase the speed.
- Stop if you experience any pain.
9)Sit-up
10) Australian Pullups
Just like pullups Australian pullups is great and effective exercise to build muscle at home, especially the back.
Australian Pullups work in multiple muscle groups, including the back, arms, shoulders, and core.
Australian Pullups is a great way to build upper body muscle using your body weight.
Can I build muscle with just bodyweight exercises?
Yes, you can definitely build muscle with just bodyweight exercises. Bodyweight exercises is a great way to build muscle at home. You don’t need any equipment just your own bodyweight.
Bodyweight exercises are form of resistance training and it help to build muscle.
Bodyweight exercises will help you to build strength and muscle at home. (1)
