50 Best Bodyweight Exercises

Build a Badass Body With The Ultimate List of Bodyweight Exercises

Bodyweight exercises are a great way to build the body of your dreams. Not only are bodyweight exercises effective for building muscle mass, but they’re also great for developing functional strength.

So, to help you get started, I've put together the 50 best bodyweight exercises you can do in order to build a badass physique. All of the exercises are sorted by muscles which they work and every exercise comes with a text description together with a video tutorial that teaches you how to do each exercise with perfect form.

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3 Training Gadgets You Can Use to Add a Ton of Variety to Your Bodyweight Workouts

1

Chest, Triceps & Front Shoulders

Whenever you’re doing a pushing exercise, you’re mainly working these 3 muscle groups: the chest, the triceps and the shoulders. The only difference from exercise to exercise is the focus on the muscle being worked--some exercises work your chest more, while other exercises put more focus on your triceps or shoulder muscles.

Bench Dips

Clapping Push Ups

Diamond Push-Ups

Dips

Hand Walking

Handstand Push-up

Push-up Knee-Elbow

One Arm Push-up

Regular Push-up

Ring Dips

Spider-Man Push-ups

Straight Bar Dip

Triceps Pushdown

2

Back, Biceps & Rear Shoulders

When you’re doing a pulling exercise, you’re mainly working these 3 muscle groups: the back, the biceps and the rear shoulders. The only difference from exercise to exercise is the focus on the muscle being worked--some exercises work your back more, while other exercises put more focus on your biceps or rear shoulder muscles.

Back Bridges

Bicycle Pullups

Bonus Exercise

Chin-up

Close Grip Chin-ups

Close Grip Pull-Up

Suspension Rows

Inverted Rows

Jumping Muscleups

Monkey Bars

Neutral Grip Pull-Ups

Pull-up

Reverse Pull-up

Ring Pull-ups

Typewriter Pull-ups

Wide Grip Pull-Ups

3

Ab Exercises

In order to get six-pack abs, it's not enough to have just a low body fat percentage. You also need to have well developed and strong ab muscles, which will give you that pop out effect. The ab exercises below, will help you do just that.

Ab Rollouts

Hanging Leg Raises

Kicks to the Side

Knee Raises to Side

Knees to the Chest

L-sits

Mountain Climbers

Plank

Side Plank

Sit-up

Windshield Wipers

4

Leg Exercises

Big and powerful legs will make you look like an elite athlete. Furthermore, nothing looks more ridicolous than a jacked upper body on a pair of chicken legs. Train your legs in order to develop that aesthetic X-physique.

Burpees

Jumping Lunges

Jumping Squats

Pistol Squat

Side Lunges

Single Leg Hip Thrusts

Skater Squats

Wall Sit

5

Neck Exercises

A big and a powerful neck demands respect. Since the neck is the most visible muscle group of them all, it's a good idea to spend some time each workout making your neck stronger. If you never trained your neck, go easy at first.

Neck Bridges

Towel Exercises