Best body weight exercises
The best Body weight exercises can be as intense as any type of exercise that you do in the gym. The key with choosing body weight exercises is knowing the best body weight exercises available to you. Squats and lunges are great exercises for the lower body, but in this example I am going to focus on the best body weight exercises
for the upper body All of these exercises can be done at home. You will need to purchase some equipment for some of them, but most can be done with just a gym mat, and even that isn’t necessary. Here are my best body weight exercises for home:
8 of the Best body weight exercises for home
Pike push up
This is an amazing exercise for the shoulder muscle. It will also help develop core strength. Hands must be slightly wider then shoulder width apart. Be careful of your head on the way down. This is an advanced exercise, so build your repetitions up and than move onto the next exercise called shoulder press push up.
Shoulder press push ups
Use a chair on this push, and keep your arms wider than shoulder width. Keep your bum in the air at all times and activate your core. Build up to doing 4 sets of 20 before progressing to a hand stand push up.
Hand stand push ups
This is probably one of the most advanced and best body weight exercises there is. You need a great amount of upper-body strength to do this exercise. You can do this with your feet against a wall, or in the middle of the room if you are really advanced. Try 3 sets of 12 repetitions with 1 minute rest in between.
Pull ups
Most people do not understand the difference between a chin up and a pull up. A pull up is done with a underhand narrow grip, and your chin must go above the bar. Hence the name chin up. A pull up is a harder version, and is one of the best body weight exercises for the back. It works your latissimus dorsi (see below)
You must take a wide overhand grip of the bar. Make sure your arms are fully extended in the bottom position. Your chin does not have to go above the bar. Try and do 3 sets of 12.
As explained above you take a narrow underhand grip, and your chin must go above the bar. This is one of the best body weight exercises for the biceps, but it still works the latissimus dorsi like the pull up. However, because of the narrower grip you get more of a bicep work out compared to the pull up.
http://youtu.be/uz-SW04cMOc
Body row
This is a great exercise for the upper back, and biceps. It also is a great core work out. Try to make sure that your chest hits the bar with every repetition you do.
Tricep dips
This is one of the best body weight exercises for the triceps. The triceps muscles are located at the back of the arms and have 3 heads. Try not to lock out your elbows fully when you extend your arms.
The planche press up
This is super duper advanced. This is the best of the best body weight exercises in terms of difficulty. It takes a huge amount of core strength and arm strength to do this exercise. Watch this video. It is just ridiculous.
http://youtu.be/1w8WtFt0IPI
Please leave comments or share with your friends if you liked any of these exercises.
Geek Girl says:
I love that you do videos to demonstrate these. I am more of a walking person at this point.
Here from LinkedIn
gerald says:
If you ever want to try exercises for other body parts, start easy and progress at your own pace. However, walking is a very good starting point.
Laura says:
Wow..incredible videos…I lead a quite sedentary life with my office job, that’s why I’m very much interested in working out. Thank you! Greetings from Romania!
gerald says:
My advice is always to start easy. It is easy to do too much too soon. I am glad you enjoyed the post.
Jon Jefferson says:
Great post. Switching up your routine can be great for strength training.
gerald says:
Couldn’t agree more
Susan Cooper says:
Wow, what amazing videos. I will say that I am not at a point to try any of these as of yet. I too am a walker like Geek Girl.
gerald says:
Build it up slowly or try some of the easier exercises I share.
Morgan@Eat Right Newsletter says:
Thanks for the workouts and demos! I tend to do a lot of lower body workouts and tend to neglect my upper body because I have a harder time working that out because I’m weaker. I’ll have to try these out!
Jeri says:
I absolutely love that you posted videos to demonstrate each concept. That can make such a difference when posting about exercise.
Tommy Tan says:
Awesome! I usually do those at the gym as well but planche press up. Never heard of it, will give it a try. Thanks!
gerald says:
I’m glad I’ve given you a new exercise to do.
Kelly Wade says:
Woah that last one is crazy! We do a lot of body weight exercises at CrossFit, and every single one (luckily) has a modification for those who cant do a full pull up or handstand push up for example. Another great body weight exercise is a burpee, its great for strength and aerobics!
gerald says:
Hi Kelly. I love and burpees. Its a tough exercise and one I use with my clients regularly.