Best Bodyweight Exercises To Gain Muscle

Best Bodyweight Exercises To Gain Muscle

Muscles developed: Quadriceps, gluteals, latissimus dorsi Front Kettlebell One-Arm Snatch Back Muscles developed: Quadriceps, gluteals, latissimus dorsi, shoulder muscles Instructions: (a) Begin by holding the kettlebell in one hand with your palm facing toward you, in a standing position with knees bent, feet placed slightly more than shoulder-width apart, hips flexed, back straight, chest out, and head in a neutral position. Hold the kettlebell at knee level. (b) Swing the weight to a horizontal position by initiating the motion with the hips, thighs, and abs (tighten the quads, glutes, and ab muscles as hard as you can), bending your arm as it approaches the chest and continuing the motion until straightening it overhead. The kettlebell should rotate from the front of your hand to the back during the motion. Use an upward punching motion at the top of the movement to prevent injuring your forearm. (c) Let the weight swing back between your legs in a “football hiking motion” and then repeat the exercise. During the movement, hinge at the hips and not at the spine.

Instructions: This is an excellent exercise for building the core muscles. Pick up a dumbbell or kettlebell in one or both hands. Maintaining good posture, walk 20 to 100 yards carrying the weight. Carry 10 to several hundred pounds, depending on your fitness.

Best Bodyweight Exercises To Gain Muscle Photo Gallery

Muscles developed:

Core muscles, trapezius, leg and hip muscles


Instructions: Sit or lie on the seat or bench, depending on the type of machine and the manufacturer’s instructions. Your back, hips, and buttocks should be pressed against the machine pads. Place your feet on the floor or the foot supports.

Muscles developed: Pectoralis major, anterior deltoids, triceps Front Back

(a) Grasp the handles with your palms facing away from you; the handles should be aligned with your armpits.

(b) Push the bars until your arms are fully extended, but don’t lock your elbows. Return to the starting position.

Lat Pull

Instructions: Begin in a seated or kneeling position, depending on the type of lat machine and the manufacturer’s instructions.

Note: This exercise focuses on the same major muscles as the assisted pull-up (Exercise 3); choose an appropriate exercise for your program based on your preferences and equipment availability.



Latissimus dorsi, biceps


(a) Grasp the bar of the machine with arms fully extended.

(b) Slowly pull the weight down until it reaches the top of your chest. Slowly return to the starting position.

Instructions: Set the weight according to the amount of assistance you need to complete a set of pull-ups the heavier the weight, the more assistance provided.

(a) Stand or kneel on the assist platform, and grasp the pull-up bar with your elbows fully extended and your palms facing away.

(b) Pull up until your chin goes above the bar, and then return to the starting position.

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