Best Bodyweight Exercises – To Do At Home. Part 2

Best-Bodyweight-Exercises-To-Do-At-Home.-Part-2

This is the second of article in the Best Bodyweight Exercises – To Do At Home series, in which we will focus on Shoulders, Arms (Triceps and Biceps), Abs/Core, all of which can easily be performed at home with minimal, if not no equipment at all.

Sometimes it’s good to workout at home to take a break from the gym and your current routine. Exercising at home is something I have spent a lot of time doing over the years and where I started trying to build strength and size but home, like the majority of people is where we don’t have much equipment to get the job done.

In this article I’ll list a number of the best bodyweight exercises to do at home. Don’t be fooled by thinking they are easy or won’t produce results in strength and size though because with the proper form, consistency and nutrition, they will at least raise the heart rate, tone muscle and burn fat.

Body weight exercises that’ll get you significant results like you may get from using gym equipment have to be just as tough so because many of these utilise a large part or even all of your own bodyweight, trust me, these arejust that!

With that said though, these aren’t all exercises for beginners but with practice, even attempting just 1 or 2 reps a day, anyone can learn to perform them.

For some of the exercises there is a conventional or easier version included that can be used as a way to build technique and strength enabling you to step up to the more advanced one.


Equipment

2 Chairs or a bench, 1 Broom stick.


Exercises

Shoulders

Bodyweight Shoulder Press – Stand facing a wall and perform a handstand against it by bending down placing your hands slightly wider than shoulder width apart on the floor and with your legs and feet push your entire body off the feet and in to the handstand position with arms straight. Use one leg bent at the knee, foot resting against the wall, to stabilise your body. This is the start position.

Execute the exercise by lowering your body towards the floor until your head just touches it, but doesn’t rest against it and then return to the start position, with arms straightened. Repeat the process until the exercise is over.

Difficulty – Hard

Muscles Trained – Deltoids, Upper Back/Lats/Traps, Chest, Triceps, Core


Assisted Bodyweight Shoulder Press – Place the two chairs with the seats facing and touching each other so there is no gap between them. Kneel on the seats with one knee on each. Carefully lower your upper body towards the floor placing both hands on the floor with arms straight. Hold this position of an assisted handstand. This is the start position.

Execute the exercise by lowering your body towards the floor until your head just touches it, but doesn’t rest against it and then return to the start position, with arms straightened. Repeat the process until the exercise is over.

Difficulty – Hard

Muscles Trained – Deltoids, Upper Back/Lats/Traps, Chest, Triceps, Core


Arms/Biceps

Inverted Bicep Curls / Horizontal Barbell Pull-Ups РPlace the two chairs with their backs facing each other, slightly wider than shoulder with apart (closer than the distance for inverted rows). Place the broom stick perpendicular to, and across the top of the chair backs so the chair backs are supporting it.

Get on the floor and position yourself under the broom stick so your shoulders are approximately parallel to it. Reach up and firmly grip the broom stick with an underhand grip positioning each hand shoulder width apart. Move your feet forward and lift your body, bracing it and forming a straight line with your back and legs. This is the start position.

To perform the exercise, slowly pull yourself towards the broom stick with your arms as if trying to get your forehead to make contact with it. Focus on engaging the biceps throughout, allowing them to do the lifting and try to hold the top position briefly and then allow yourself to lower back down to the start position, maintaining the straight line between your back and legs at all times and repeat the process until the exercise is over.

To make inverted bicep curls easier, bend your knees bringing your feet closer to your body.

Difficulty – Hard

Muscles Trained – Biceps, Forearms, Upper Back, Rear Deltoids, Core


Arms/Triceps

Bodyweight Triceps Extensions – Begin in the push-up position however, with hands forearms and elbows on the floor. Elbows under the shoulders, shoulder width apart. Keep your back flat and your legs straight out behind you keeping back and legs in-line with each other, your toes on the floor and feet together creating a ‘wedge shape’ with your body. This is the start Position.

To execute this exercise push your body up by only straightening your arms at the elbow until you’re in the standard press-up position. Keep the elbows from flaring outwards and under the shoulders. Then slowly lower your body towards the ground again returning to the start position. Repeat the process until the exercise is over.

To make bodyweight triceps extensions easier place your knees on the ground as you would to make use standard press-ups easier. Use this technique to increase triceps strength and stamina and rep range for this exercise.

Difficulty – Medium

Muscles Trained – Chest, Triceps, Front Deltoids, Core


Triceps Dips – Place the two chairs with their backs facing each other, slightly wider than your shoulder width apart. Stand between the chair backs and with each hand, grip the centre top of a chair back. Brace your arms so that they are straight and while gripping the chair backs let them take the weight of your body by lifting your legs keeping your lower legs at right angles to the floor. This is the start position.

Execute the exercise by beginning to lower your body, keeping your body as upright as you can and shoulders back and elbows tucked in as you do. For triceps dips its important to keep your body upright and elbows tucked in towards your body as much as possible to allow them to be engaged and doing as much work as possible. Lower yourself until your upper and forearms are forming a right angle. Then return the to the start position and repeat the process keeping your legs of the floor at all times until the exercise is over.

To increase difficulty you can grip a dumbbell between your legs. To increase stamina and strength in this exercise, you can perform bench triceps dips to exhaustion when you’re unable to complete any more triceps dips.

Difficulty – Hard

Muscles Trained – Triceps, Chest, Core


Bench Triceps Dips – Sit on a bench or stable chair placing your feet as far away from you as possible but firmly flat on the floor. Place your hands either side of you, firmly on the edge of the bench and lift your body off the bench using your arms. This is the start position.

To execute this exercise, lower your body over the edge of the bench and to the floor as much as you can using your arms and triceps to engage and take the weight, when you have dipped as low as you can, lift your body back up as high as you can squeeze the triceps at the top.

Don’t sit back on the chair, lower yourself again repeating the process until the exercise is over. Try to touch your glutes (backside) on the floor to achieve full range of motion but don’t rest on the floor. Make sure your arms and triceps and fully engaged at all times.

Difficulty – Medium

Muscles Trained – Triceps, Chest, Core


Abs/Core

Isometric Leg Holds – Place the two chairs with their seats facing each other, slightly wider than your shoulder width apart. Stand in the gap between the chairs and place one hand on each chair seat, then lower yourself and lift your legs extending them parallel to the floor as if sat on the floor with your legs laid straight out in front of you. This is the start position and also the ‘hold’ position for this exercise. Hold the position for as long as you can. A good target to aim for is 4 sets holding for 30 seconds per set.

To make this exercise easier, support yourself with your arms on the chairs as described but bend your legs at the knees tucking your lower legs under your thighs as if kneeling in midair. Over time, you can experiment with trying to extend your leg out in front of you. This does get easier, believe me.

Difficulty – Hard

Muscles Trained – Core


In-n-Outs / leg Pull-ins РPlace the two chairs with the seats facing and touching each other so there is no gap between them. Sit down on the centre of the chair seats and with your hands, grip the edge of the seats to the rear of you and lean backwards supporting yourself. As you do this lift your legs, holding them together, knees touching and feet touching. This is the start position.

To execute the exercise, lower your legs whilst slightly leaning back stretching the abs, and then lift your legs bringing your knees upwards towards your body, bending at the hips and crunching the abs. Repeat this action until the exercise is over.

Difficulty – Hard

Muscles Trained – Core


Conclusion

So hopefully this article has been of benefit to you and at least given you some inspiration to exercise elsewhere than the gym or even alter your routine temporarily for a change of pace. Please feel free to post any comments or suggestions below and why not check out the Best Bodyweight Exercises – To Do At Home series. Part 1 if you missed it.

Leave a Reply

Your email address will not be published. Required fields are marked *