Why should your Workout Routines include Body Weight Exercises?

All Workout Routines: Muscle Building | Strength Training | Weight Loss Arm | Bicep | Tricep | Back | Chest | Leg | More!

Body Weight Exercises

Burn Fat Fast or Build Muscle without Weights by Adding these Exercises to your Body Weight Workouts

Welcome to our Body Weight Exercises main page!

Body Weight Exercises utilize the weight of your body as resistance (hence the name). These exercises are some of the best athletic exercises and can typically be performed anytime, any where.


Below we’ve listed all our exercises that let you workout without weights and sorted them by primary muscle(s) trained. Learn each of the individual exercises and get the most out of this online training to immediately add to your body weight workouts and other workout routines. First, a note on body weight training…

Shut up and let me skip to the exercises!

Why should your Workout Routines include Body Weight Exercises?

When you exercise without weights, you can workout almost anytime and anywhere with minimal or no equipment. This is one of the most important benefits of having body weight exercises in your repertoire. However, there are many other advantages to body weight training.

 These advantages include, but are not limited to:

  • Increased balance and flexibility
  • Build functional strength and strengthen your core
  • Lose body fat

The most popular exercises of this type include Pushups, Pull ups, Chin Ups, and the Ab Crunch. However, as you’ll see below, there are many variations to these classics and dozens of additional exercises.

All Body Weight Exercises by Primary Muscle

Below we’ve sorted all of our body weight exercises by primary muscle(s) trained resulting in the following body weight exercise sections:

  • Arm Exercises
  • Back Exercises
  • Chest Exercises
  • Leg Exercises
  • Abs Exercises

Click on the links above or continue reading below to view each section.

Body Weight Bicep Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Chin Ups Biceps, Forearms, Lats, Upper Back Pull Up Bar
Gironda Sternum Chin Ups Biceps, Forearms, Lats, Upper Back Pull Up Bar
Narrow Parallel Grip Chin Ups Biceps, Deltoids, Forearms, Lats, Upper Back Pull Up Bar

Check out all of our Bicep Exercises sorted by equipment required!

Body Weight Tricep Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Bench Tricep Dips Triceps, Chest, Deltoids, Lats, Upper Back Two Benches
Tricep Pushups Triceps, Chest, Deltoids N/A
Standing Towel Triceps Extension Triceps Towel, Partner
Tricep Dips Triceps, Chest, Deltoids, Lats, Upper Back Parallel Bars or Dip Station

 

Check out all of our Tricep Exercises sorted by equipment required!

Body Weight Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Back Extensions Lower Back, Hamstrings, Glutes Apparatus
Body Row Upper Back, Lats, Biceps Barbell or Smith Machine
Chin Ups Lats, Upper Back, Biceps, Shoulders Pull Up Bar
Climber Pull Ups Lats, Upper Back, Biceps, Shoulders Pull Up Bar
Gironda Sternum Chin Ups Lats, Upper Back, Biceps, Shoulders Pull Up Bar
Narrow Parallel Grip Chin Ups Lats, Upper Back, Biceps, Shoulders Pull Up Bar
Pull Ups Lats, Upper Back, Biceps, Shoulders Pull Up Bar

Check out all of our back exercises or view our lat exercises, lower back exercises or upper back exercises pages!

Body Weight Chest Exercises 

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Biased Pushups Chest, Deltoids, Triceps, Upper Back Bosu Ball
Chest Dip Chest, Deltoids, Triceps Parallel Bars or Dip Station
Exercise Ball Pushups Chest, Deltoids, Triceps, Upper Back Exercise Ball
Pushups Chest, Deltoids, Triceps, Upper Back N/A
Plyo Pushups Chest, Deltoids, Triceps, Upper Back Medicine Ball
Tricep Pushups Chest, Deltoids, Triceps, Upper Back N/A
Wide Chest Pushups Chest, Deltoids, Triceps, Upper Back N/A

 

Check out all our chest exercises sorted by equipment required!

Body Weight Leg Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Back Extensions Lower Back, Glutes, Hamstrings Hyperextension Equip.
Donkey Calf Raises Calves None, Partner
Flutter Kicks Glutes, Hamstrings N/A
Glute Bridges Glutes, Hamstrings N/A
Leg Lifts Glutes, Hamstrings N/A

Check out all our leg exercises or view our calf exercises, glute exercises, hamstring exercises, or quadriceps exercises pages!

Abs Exercises


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