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You can build muscle and burn fat at home without any equipment relatively quickly by following what I’m about to show you in this video. When it comes to improving your appearance, bodyweight exercises, can be effective for developing a muscular physique and increasing overall strength. Of course if you have some dumbbells or even just a bookbag, it will make it easier because it’ll offer you more progression paths to force muscular adaptations. But you don’t need any equipment at all as I’ll go over other ways that you can progressivly overload these 8 extremely effective body weight exercises.
And first, we’re going to start with one of the most basic. Push-ups. Now even though pushups aren’t new there are many different ways you can do them to build upper body strength and muscle. (1) The width of your shoulders as well as the fullness of your chest and arms play a big role in creating an attractive male physique. And luckily pushups will work your chest, shoulders, and triceps, and they can be modified to make them easier or more challenging. For example, you can do push-ups on your knees if you’re just starting out, or you can elevate your feet to make them more difficult. So for a basic pushup, you want to start in a plank position with your hands slightly wider than shoulder-width apart and your feet together. Then simply lower your body until your chest nearly touches the floor, keeping your elbows close to your sides at about 45-degree angles. Then push back up to the starting position while keeping your core engaged and your body in a straight line. Now, the key to building muscle is to progressively overload by bringing your body close to failure. And if you’re advanced that could take 30, 40, or maybe 50 or more reps to really challenge your chest, shoulders, and triceps with regular pushups. So alternatively you can pack a bookbag with heavy objects and then perform significantly fewer reps before fatigue sets in. Point is you can either work on increasing the weight load in a bookbag while maintaining a steady rep range, or you can just use your bodyweight and work overtime on increasing your rep count higher and higher.
Next we have Pull-ups. Pullups happen to be another classic bodyweight exercise that’s excellent for building upper body strength and developing your back, biceps, forearms, and helping you create that V taper look. (2) Once again even if you’re a beginner you can make pullups easier at home by getting a set of pullup assist resistance bands along with your doorway pullup bar. And the nice thing is as you get stronger at pullups you’ll just switch to bands that offer less and less support on the way up, until you can do pullups with just your body weight, and from there as you become advanced you can always add a bookbag for extra weight. To perform a proper pull-up start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Before beginning squeeze your core and pull your shoulder blades down and back. Then pull your body up towards the bar by bending your arms, tracking your elbows down and back, and bringing your chin over the bar. From there you’ll just lower your body back down slow and controlled to the starting position. Even bodyweight pull-ups can start to feel plenty challenging even for someone that’s advanced with a relatively moderate rep count of 10 to 15 reps.
Now in addition to pull-ups you can get a great upper back workout by doing inverted rows at home. While pullups will target more of your lats, inverted rows will help target more of your rhomboids as well as the biceps of course. For inverted rows, you can use a sturdy table that doesn’t tip over or a broom stick that you position on top of two even platforms or chairs. You would just grab the table and walk your feet forward until your under it. Then lift your hips up off the ground and get your head, hips, and heels in a straight line. From there you would just pull your elbows back and bring your chest up to the table. Then lower back down and repeat for reps.
Another exercise you’ll want to do at home for your upper body is dips. Specifically, dips will help you develop your triceps and your chest. (3) Your triceps make up over 60 percent of your arms size, and not very difficult to overload dips with low to moderate rep count while just using your body weight. Normally you would do dips using parallel bars, but it’s unlikely you’ll have this at home so a perfectly suitable replacement is to use chairs that don’t tip over instead…