5 Best Equipment-Free Bodybuilding Exercises for Beginners × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle
5 Best Equipment-Free Bodybuilding Exercises for Beginners
By Shuvangi Sen Chaudhury Modified 08 Sep 2022 Follow Us Comment Share Equipment-free bodybuilding exercises for beginners (Photo via Unsplash/James Barr) If you are a beginner, being aware of equipment-free bodybuilding exercises can be beneficial. You can push your muscles to get used to the basic resistance - your bodyweight. In fact, an entire workout type known as calisthenics is primarily based around bodyweight exercises. However, you don't need to be into calisthenics to incorporate equipment-free bodybuilding exercises in your workout routine, even if your goal is to move to free weight and machines. Equipment-free Bodybuilding Exercises for Strength
If you’re a beginner, you must do certain exercises that activate all the muscles in each group. Ideally, you need to exercise your legs, comprising a movement to pull the body, another to push the body, one for the core muscles, and another full body movement. On that note, here's a look at five equipment-free bodybuilding exercises that can boost your strength. You do not need to incorporate all of them on the same day; spread them out as per your convenience. Let's get started: 1 Bodyweight Squat
Squats are essential for lower body development. It works on the quadriceps, hamstrings, glutes, and calves. A shoulder-width squat works on the quadriceps, while a sumo stance works on the quadriceps. Finally, if you do squats on your toes, it can help develop your calf muscles. 2 Push-up
Push-ups are probably the most common equipment-free bodybuilding exercises. They help with the pectoral muscles and triceps. A shoulder-width or wider grip helps with developing and toning the chest, while a close grip or a diamond grip focuses on the triceps. Pike push-ups help with developing the shoulders, especially the anterior and lateral delts. 3 Pull-up
Pull-ups are another common equipment-free bodybuilding exercise. They work on the lat muscles and biceps, and activate the rear delts as well. To work on the lat muscles, you need to do wide grip pull-ups. A close grip or neutral grip pull-up works on the bicep muscles. If you squeeze your shoulder blades together during pull-ups, you will tone the muscles around the rear delts. 4 Plank
Planks are one of the most common core muscle exercises. They work on overall core muscles and develop them for strength and muscle endurance. There are variations of planks you can use as your core becomes stronger, but ideally you should start with a shoulder or elbow plank. 5 Burpee
It's a full body exercise that doubles down as an excellent cardio exercise. The more burpees you do, the better it is for your overall endurance and stamina. As burpees engage the entire body, they are great to begin or end your workout session. Bottom Line
Equipment-free bodyweight exercises do not necessarily mean you have to stick to the aforementioned ones only. You must understand that once you can do bodyweight exercises, you will be able to conquer several weights from resistance training quite easily. In fact, these workouts are some of the best ways to sculpt your muscles and prepare them for advanced compound exercises using weights. Poll : 0 votes Quick Links More from Sportskeeda Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular Sports (30+) CricketCricket HomeScheduleT20 World CupT20 warm upIND vs SAENG vs PAKAUS vs ENGLegends LeagueECS T10 CroatiaWBBL 2022ECC T10SMAT 2022Bukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022ECT10 FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Crown Jewel 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxFree PicksSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी