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When it comes to building muscle, many people believe that you need loads of heavy equipment and gym memberships to achieve results. However, that couldn’t be further from the truth! There are plenty of incredible bodyweight exercises that can help you gain muscle right in the comfort of your own home. Let’s take a look at some of the best bodyweight exercises for muscle gain!
- Push-ups
One of the most classic bodyweight exercises, push-ups are fantastic for targeting the chest, triceps, and shoulders. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your chest down towards the ground, keeping your body in a straight line, and then push back up. If you are new to this exercise, you can modify it by performing push-ups on your knees until you build up strength.
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- Squats
Squats are a fantastic compound exercise that targets your glutes, quadriceps, and hamstrings. To perform a squat, stand with your feet shoulder-width apart and your toes slightly turned out. Lower your body down as if you are sitting back into an imaginary chair. Keep your chest lifted and your knees in line with your toes. Push through your heels to return to a standing position. For an extra challenge, try adding jump squats to your routine!
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- Pull-ups
Pull-ups are an excellent exercise for targeting your back, biceps, and shoulders. Find a sturdy horizontal bar or use a pull-up bar at the gym. Grab onto the bar with your palms facing away from you and your hands wider than shoulder-width apart. With control, pull your body up towards the bar until your chin is above it, then lower yourself back down. If you struggle with pull-ups, you can start with assisted pull-ups using a resistance band or by using an assisted pull-up machine at the gym.
- Lunges
Lunges are fantastic for targeting your quadriceps, hamstrings, and glutes. Start by standing with your feet hip-width apart. Take a big step forward with your right foot and lower your body down until both knees are bent at a 90-degree angle. Push through your right heel to return to the starting position, then repeat on the other side. To make lunges more challenging, you can hold dumbbells in each hand or try jumping lunges.
- Plank
The plank is an incredible exercise for targeting your core muscles. Start by lying face down on the floor or an exercise mat. Place your forearms on the ground, aligning your elbows beneath your shoulders. Lift your body up onto your toes and forearms, creating a straight line from your head to your heels. Engage your core and hold this position for as long as you can. To challenge yourself further, you can try different variations of the plank, such as side planks or plank jacks.
Adding these bodyweight exercises to your routine can help you build muscle without the need for extensive equipment or a gym membership. Remember to focus on good form, gradually increase the intensity as you get stronger, and always listen to your body. So, what are you waiting for? Let’s get started on your bodyweight training journey today!
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The Ultimate Guide To Bodyweight Workouts: Top Exercises To Gain
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