The best bodyweight exercises that target each muscle group or body parts. Optimize your own workout using bodyweight and calisthenics exercises that are specific for the following body parts:
It is important to maintain a good balance compensating agonist/antagonist muscular groups (see create your own workout).
- Upper Body: biceps, triceps, back, chest, trapezius, shoulders, and forearms
- Core: abs and lower back
- Lower Body: quadriceps, hamstrings, calf, glutes
It is important to maintain a good balance compensating agonist/antagonist muscular groups (see create your own workout).
Upper body
Compensate pushing exercises (chest, triceps, and front and lateral deltoids) with pulling exercises (back, biceps and posterior deltoids). Try also to compensate horizontal/vertical exercises. To incorporate calisthenics progressions, see calisthenics pushing exercises and calisthenics pulling exercises.
BICEPS | TRICEPS |
Bodyweight Biceps Workout - Exercises & Routines (Calisthenics): bodyweight training video by Calisthenics & Weight Training. Exercises: Chin ups, headbangers, close grip pull-ups, side to side/diagonal pull-ups, isometric pull-up, bodyweight bicep curls, inverted rows (supinated grip) | Build HUGE Triceps - Calisthenics Tutorial (ONLY Bodyweight): bodyweight training video by Brendan Meyers. Exercises: explosive dips, tricep extensions, jumping dips, clapping dips, romanian dips, impossible dips Top 3 Bodyweight Exercises for Triceps: bodyweight training video by Fortress. Exercises: Triceps extension on a bar, push ups with elbows pointing backwards, bench dips |
Top 3 Bodyweight Exercises for Biceps: bodyweight training video by Fortress. Exercises: Pullups, one-arm pullups, bent-arm back lever Top 3 Bodyweight Exercises for BULKY Biceps: bodyweight training video by Brendan Meyers. Exercises: Lateral chin walks, head bangers, one-hand assisted chin-ups Biceps 21's - Bodyweight Bicep Workout: bodyweight training video by FitnessFAQs. Pull Up Workout: Back And Biceps By Bodyweight: bodyweight training video by FitnessFAQs. Exercises: Pullup variations with pronated and supinated grips and wide and close grips Bodyweight Bicep Burnout: bodyweight training video by FitnessFAQs. Bodyweight biceps curls | Killer Home Triceps Workout: Using just your Bodyweight!: bodyweight training video by Sixpackfactory.com Triceps Workout at Home (without weights/gym equipment): bodyweight training video by Calisthenics & Weight Training. Exercises: Close grip push ups, triceps extensions, bench dips, diamond grip push ups Bodyweight Tricep Extension Tutorial: bodyweight training video by Global Bodyweight Training. Exercises: Triceps extension, Side triceps extension, planche push ups Bodyweight triceps extensions: Tricep extension tutorial: bodyweight training video by FitnessFAQs 3 Bodyweight Exercises For Massive Triceps Muscles: bodyweight training video by Tee Major Fitness. Exercises: Dive bomber push up, triceps extensions |
BACKComplete Bodyweight Back Workout for Beginners and Intermediates: bodyweight training video by Dan Jeong Conditioning. Exercises: Superman rocks, L-pull ups, L-chin ups, negative pull ups, tuck front lever pull up, skin the cat, back lever, back lever pull up, monkey bar workout Body Weight Back Exercises: bodyweight training video by Fitness On The Run. Bodyweight rows variations Pull Up Workout: Back And Biceps By Bodyweight: bodyweight training video by FitnessFAQs. Pull-up variations REVERSE PUSHUPS - Bodyweight Exercise For Building A BIGGER Back!: bodyweight training video by ATHLEAN-X™. Reverse push-ups | CHESTTop 3 Bodyweight Exercises for Chest: bodyweight training video by Fortress. Exercises: perfect form push-ups (elbow flare out), muscle ups, dips (elbow flare out), chest isometrics BEST Chest Sculpting Exercises (Bodyweight Only): bodyweight training video by Brendan Meyers. Explosive medicine ball push-up, spiderman push-up Calisthenics HOME Chest Workout for SHREDDED Chest! (Street Workout): bodyweight training video by Brendan Meyers. Push-up variations Chest Workout at home (MUST SEE): bodyweight training video by Corey Hall. Push-up variations Best Chest Bodyweight Exercises: bodyweight training video by Fitness On The Run. Lateral plyo push-ups, bodyweight chest flies, assisted one-arm push-up How to Build A Big UPPER Chest (Ultimate Exercises): bodyweight training video by Brendan Meyers. Exercises: Pike push-ups with shoulder joint at 135º, Hindu push-ups, lateral assisted handstand push-ups |
TRAPEZIUSCompensate upper trapezius (raising the scapula) with lower trapezius exercises (lowering the scapula). Trapezius Muscle Workouts Using a Pull-Up Bar : Chin-Ups & Other Exercises: bodyweight training video by eHowFitness. Exercise: neutral grip pull-ups Lower Trapezius Bodyweight - Straight arm dips: bodyweight training video by Surpassing Gravity. Exercise: shoulder depressions Upper Trapezius - Bodyweight Trapezius Home Workout: No Weights: bodyweight training video by FitnessFAQs. Handstand shoulder taps, Handstand waist taps, handstand shrugs The #1 Bodyweight TRAP Workout (No Weights Required): bodyweight training video by Brendan Meyers. Exercises: handstand walk-ups, push-up retractors, handstand elevations, and assisted versions FOREARMSTop 3 Bodyweight Exercises for Forearms: bodyweight training video by Fortress. Exercises: hanging by fingertips, fingertip push-ups, wrist push-ups Grip strength training: bodyweight training video by Corey Hall. Exercises: Towell assisted pull-up variations: archer slide, static walk, body rows, front lever repetitions, one arm assisted pull-up Grip and Forearm Workout No Weights: Home Workout: bodyweight training video by FitnessFAQs. Workout with a chair Learn How to Increase Your Flexibility - Wrist Pushups: bodyweight training video by GymnasticBodies. Wrist extensors | SHOULDERSMost of the following exercises target front and lateral deltoids, so one should compensate with posterior deltoid exercises Top 3 Bodyweight Exercises for Shoulders: bodyweight training video by Fortress. Exercises: Planche, planche push-up variations, handstand push-ups, pike push-ups, tuck planche dips, butt raised dips, forward lean hold, Body Weight Shoulder Exercises - Bodyweight Training Series: bodyweight training video by Fitness On The Run. Exercises: pike push-ups (shoulder press), handstand, handstand push-ups, assisted planche, straddle planche MUST TRY Bodyweight Shoulder Exercise: bodyweight training video by FitnessFAQs. Shoulder exercise for planche and press to handstand: walk away from wall handstand The BEST Shoulder Workout w/ ONLY BODYWEIGHT Exercises: bodyweight training video by Brendan Meyers. Selection of push-up variations Unbreakable Shoulders - Flow for Shoulder Strength and Mobility: bodyweight training video by GMB Fitness. Exercises: swings, high froggers, plank walks, crab walk Improve Shoulder Flexibility Instantly (빨리 어깨 유연성 증가 하는법): bodyweight training video by Dan Jeong Conditioning Proper Scapula Positions for Planche, Front Lever, Handstand and Back Lever (올바른 견갑골 자세): bodyweight training video by Dan Jeong Conditioning |
SHOULDER HEALTH
Compensate pushing and vertical pulling exercises with body row exercises, L-sit to V-sit progression, YTWLI's exercise (or LYTP) and shoulder mobility exercises. YTWLI's or LYTP - Muscle focus: They target the following muscles, which are generally neglected: Lower and mid traps, rhomboid and external rotators (supraspinatus muscle, the infraspinatus muscle, teres minor muscle, and the subscapularis muscle). Y motion with thumbs up and arms at 45º (lower trapezius), T motion (mid trap and rhomboid, where palm down focuss on rhomboid and thumb up on the mid-trapezius), W motion, L motion (external rotators), I motion (lower trap and posterior deltoid) | Tips: best position parallel to the flor, scapula down (to isolate the lower trap), don´t get to muscle failure, and low weight or not weights YTWLI's: bodyweight training video by 3dfitness. HOMBROS DE ACERO CON UN EJERCICIO (YTWL + I): bodyweight training video by Powerexplosive. LYTP Shoulder Exercise - 3 Best Ways: bodyweight training video by Performance U Shoulder Workout "MUST" - Bulletproof Shoulders Exercise!: bodyweight training video by ATHLEAN-X™. Rotator cuff - external rotation to counteract all internal rotation exercises |
Core (abs and lower back)
Compensate abs, obliques and intercostals with lower back exercises. For core workouts see Core Exercises
ABSTop 3 Bodyweight Exercises for Six Pack Abs: bodyweight training video by Fortress. Leg raises variations, front lever raises, pullups with legs forward How to Get SIX PACK ABS! (SUMMER? Why not Lifetime?!) Lower Abs Training: bodyweight training video by Fortress. Leg raises variations and crunches | LOWER BACKVery beginners) Body Weight Lower Back Exercises: Five Calisthenic Exercises!: bodyweight training video by Jerome Fitness. Exercises: Goat alternated raise, reverse leg raises, reverse crunch, alternated hyperextensions, |
6 Must Try Bodyweight Ab Exercises: bodyweight training video by FAQs. Exercises: Push up hollow position, wall hollow body hold, L-sit to V-sit, Dragon flag, elevated dragon flag ABS and CORE Workout - Effective Exercises & Routine: bodyweight training video by Calisthenics & Weight Training. Exercises: Hanging leg raises variations, flutter kicks, dragon flag, Jack knives, plank variations | (Lower Back BodyWeight Exercises (Easy To Advanced): bodyweight training video by OfficialBarstarzz. Exercises: Superman, back extensions, inverted hang leg raises |
ABSBEST ABS BODY WEIGHT EXERCISES FOR SIX PACK: bodyweight training video by Fitness On The Run. Exercises: Pole body levers, V-ups, body rocks The 25 Best Hanging Ab Exercises: bodyweight training video by FitnessFAQs | Extreme Calisthenics Six Pack Abs Workout: bodyweight training video by OfficialBarstarzz. Exercises: Upside down deadlifts, windshield wipers, one-arm assisted leg raises, front lever crunches, knee raises Gymnastics Obliques Exercises: bodyweight training video by FitnessFAQs |
Lower body
Compensate quads with hamstrings and glutes exercises to maintain a good balance. For complete leg workouts see Leg Exercises
QUADRICEPSMost squat variations focuss on the quadriceps, with secondary emphasis on hamstrings and glutes (see Leg Exercises) | HAMSTRINGS(Beginner) At Home Hamstring Workout Video - Hamstring Exercises with No Equipment: bodyweight training video by FitnessBlender |
ADDUCTORS, ABDUCTORS6 Bodyweight Exercises for Adductors & Abductors: bodyweight training video by Surpassing Gravity QUADRICEPS - VASTUS MEDIALISThe following exercises target the internal part of quadriceps, recognized as a 'tear drop', which is usually weaker than central and external muscles (rectus femoris, vastus intermedius and vastus lateralis), leading to pain and injury. These exercises are perfect for beginners that lack strength and flexibility to perform proper form squats:
CALF EXERCISESKiller Bodyweight CALF Workout: bodyweight training video by Brendan Meyers Bodyweight Calf Exercises - Gymnastics Calves with Sam Tribble: bodyweight training video by Strength Project | Exercises: reverse lunges, standing hamstrings curls, bridges, single leg bridges, leg lift extensions, prone thigh lifts and pulses 6 Bodyweight Hamstring Exercises + Stretching: bodyweight training video by Surpassing Gravity. Bridge leg curl, one legged ham hip thrust, one-legged hamstring bridge, hamstring stretch Best 2 Exercises For STRONG AND SHREDDED Hamstrings: bodyweight training video by Brendan Meyers. Glutes ham raises, quick hammy thrusters At Home Bodyweight Hamstring Exercise No Weights: bodyweight training video by FitnessFAQs. Leg bridge variations GymnasticBodies.com - Bodyweight Glute Hamstring Raise: bodyweight training video by GymnasticBodies GLUTESBrutal Butt & Thigh Workout - 30 Minute Lower Body Sculpting - Drop it Like a Squat! : bodyweight training video by FitnessBlender. Exercises: Squats, deadlifts, ski squats, deadlift with toes out, sumo squat, curtsy lunges, side lunges, jump squats, lateral jumps Best Bodyweight Butt Exercises for Women: bodyweight training video by Brad Gouthro. Exercises: Jump squats, butt kicks, bouncy lunge jumps, cross step up, lunge kick backs, box jumps with extra squats, butt lifters Build A Butt Workout on the Beach: bodyweight training video by Brad Gouthro Fitness Blender Butt & Thigh Workout - 20 Minute Bodyweight Workout: bodyweight training video by FitnessBlender Girls Hot Ass Butt Workout!: bodyweight training video by BikiniModelFitness Sexy Bubble Butt and Legs Workout with Bodyweight! No Equipment!: bodyweight training video by BikiniModelFitness |
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