One common idea in the fitness industry is that you need machines, weights, and all other kinds of equipment. This isn’t the truth.
Free weights and machines are a great way to build muscle and strength if you have access to them. If you don’t have access to them but still want to build muscle and strength, you can get results with bodyweight movements.
Here are three of the best bodyweight exercises for building strength:
Push-ups
Push-ups are the essential bodyweight movement. They don’t require any equipment and not a lot of space. They can also be modified in a million different ways to work different parts of the body.
The main muscle groups that the push-up works are the chest, triceps, shoulders, and core. When performed correctly, you will get a great workout that builds strength in all of these areas.
To perform a push-up, get down on all fours. Place your hands slightly wider than your shoulders. Keep your legs together. Brace your core as you straighten your arms and legs into the high plank position.
With control, lower your body until your chest almost touches the ground, then push back up. Make sure you keep your core tight for the entire movement. Repeat as many times as possible for 3-4 sets.
Pull-ups and chin ups
Pull-ups are another popular bodyweight movement that is great for building strength. These movements do require one piece of equipment: something strong enough to hang on.
Pull-ups work the reverse muscles of the push-up. They train the muscles in your back, biceps, as well as some shoulders and core.
To perform a pull-up, hold the bar with your palms facing away from you and your hands slightly wider than your shoulders. Hang with your arms full extended, pull your shoulders back, and brace your core.
Pull-up slowly until your chin is at the bar then slowly lower yourself back down. Keep your form stable and strict.
One issue with the pull-up is that they are hard to do for beginners. You can negate this by using a band to decrease resistance. You can also use a step to get into the top of the movement, then lower yourself as slowly as you can, then repeat.
Squats
While push-ups and pull-ups work the whole upper body, squats work the lower body. They don’t require any equipment. It also doesn’t require much space. Done correctly, you’ll work your hamstrings, quads, glutes, and calves.
To start, stand with your hands behind your head and feet shoulder-width apart. Point your toes out slightly. This will open your hips.
Keeping your core braced, lower your body as low as you comfortably can. Hold it for a second, then push back up to the starting position and repeat as many times as you can.
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