Contrary to what you may have heard you don’t really need weights to gain muscle and strength. There are so many exercises available to help you gain strength and they don’t require weights at all, that said however you are not going to compete in the best bodybuilding competitions without the use of weights in your training program.
I am not a bodybuilder I’m just an average guy who wants to build strength and lean muscle and not spend a lot of time in the gym, so bodyweight chest workouts are perfect for me. I have put together a few basic exercises that anyone can do at home.
Bodyweight Chest Workouts and Back Workouts
There are a lot of upper body exercises that you can do at home. Pushups are great for building upper body strength, they work the chest, shoulders and triceps and you can do them anywhere that you have a floor. One great thing about pushups are that you can do a variety of angles and techniques. The pull up is a great back exercise, you may have to get a pull up bar or go to your neighborhood park to do these but there are some variations you can to at home. Check out these bodyweight chest workouts.
Plyometric pushup in which you push yourself off the ground
Narrow pushup with your hands closer to your body
Wide arm pushup
Diamond hand pushup
Broomstick pull up
This is a small example of what you can do to build your upper body without any equipment.
Core Exercises at Home
Core exercises are absolutely essential for developing overall body strength. Every exercise that you do no matter what muscle group you are focusing on engages the core muscles. There are so many variations of core exercises. Here are some examples.
Crunches with ball
Crunches with twist
Leg Exercises at Home
I used to think that leg exercises were limited to squats and machines in the gym, but there are so many exercises you can do for your legs. Here are some ideas.
Calf raises on a step
Lying leg curls
Seated leg extensions
This list goes on and on.
Body weight exercises are such an under rated way to build a strong and healthy body so if you can get a good program set up, you can gain great strength without the inconvenience of going to a gym. I really like the bodyweight chest workouts in the following program.