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.
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.
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.
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.
Please leave comments or share with your friends if you liked any of these exercises.