5 best Bodyweight Exercise
Some people incorrectly assume that you can’t lose fat, build muscle, or get stronger with body weight workouts. They think, since you can’t “progressively overload” bodyweight exercises. Now, if you only perform traditional push-ups and body weight squats with your body weight workouts long-term without any progression, that’s absolutely correct. However, if you use an appropriate variation for an exercise and progress to more challenging/advanced variations, then you’re improving your performance and THAT is what matters most, no matter what workout tools you use.
Another reason these bodyweight exercises are so awesome is because you can do them absolutely anywhere at home, at a local playground, when you’re traveling … anywhere. The criteria for these “best bodyweight exercises” are:
- They must be scalable to a trainee’s current strength level and have easier and more difficult variations
- They must be compound exercises that work a lot of muscle mass at once
- All exercises combined must work every muscle in the body so you can build an effective strength training program
1) Push-upThis is probably the most popular bodyweight exercise, but that doesn’t make it any less awesome. This is one of my favorite upper body pressing exercises for the chest, front of the shoulders, and triceps. Always remember when performing a push-up to keep your stomach and butt squeezed HARD the entire time. This ensures your body stays in a straight line from your head to your ankles, and also makes the core-work portion of this exercise a bit more challenging. Be sure to pay attention to the position of my arms in the bottom position.
2) Inverted Row
Inverted row variations are my favorite horizontal pulling exercise that primarily works the back and biceps. And just like a push-up variation your core has to work as well to keep your body in a straight line. It helps some trainees to think of this exercise as a “reverse push-up”. As with push-ups, keep your body in a straight line from the top of your head to your ankles, and squeeze your butt and stomach the entire time. As you pull yourself up to the handles, pull your shoulder blades down and back and squeeze them together hard in the top position.