20 Most Effective Bodyweight Exercises for Building Muscle & Strength

Exercise

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Bodyweight exercises need to be part of your program if you want to get jacked. But not just pushups, sit ups and high rep calisthenics. That’s beginner stuff that won’t build any real muscle.

We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between five and twelve reps, on average.

The nice thing about these is that they’re very natural and can usually be done pain free by most people.

Chin/ Pull Up

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These build the lats and biceps very effectively. An impressive number of full range, perfect reps is twenty. Everyone should do at least fifty total reps per week of some sort of chin up variation.

The parallel grip chin/ pull up is easiest on the shoulders and elbows and is the one I recommend most. Doing them on rings is safest as it allows for the most natural movement but is also significantly more difficult.

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