Search results
Feb 2, 2024 · The 5 best compound exercises (bodyweight) The 7 best compound exercises (barbell) Start training with compound exercises (Next steps) Also, if you’re in a hurry, we’ve compiled all our strength and weight training content into one handy guide called (appropriately): Strength Training 101: Everything You Need to Know.
- Push-ups. Benefits of push-ups. Push-ups are a great upper body exercise as they work your triceps, chest, back muscles, and abdominals. If you want a break from the standard push-up, there are plenty of variations you could try, including the pike push-up and diamond push-up.
- Dips. Benefits of dips. Dips are a compound back exercise that engages multiple muscle groups in your upper body, including your triceps, shoulders, back, and chest muscles.
- Lunges. Benefits of lunges. In addition to building strength in the muscles of the lower body, lunges can improve balance, hip flexibility, and core stability.
- Bodyweight Squats. Benefits of bodyweight squats. Bodyweight squats engage the quads, glutes, calves, hamstrings, abdominals, and lower back muscles. This exercise is also praised for improving your balance amidst other functional benefits.
- Push-Up
- Squat
- Inverted Row
- Chin-Up
- Glute Bridge
- Bear Crawl
- Mountain Climbers
- Burpee
- Triceps Dip
- Pull-Up
The push-upis one of the most basic and effective moves for improving upper body strength. And it really couldn’t be easier to do. You get on all fours, keep your back straight, and repeatedly lower yourself down and up — working the chest, triceps, and shoulders. Your core will also benefit, as the push-up is a moving plank that stabilizes your en...
The squat is regarded as one of the best movements — loaded or unloaded — for improving mobility and taxing your legs. Some even refer to the squat as the king of all lifts. You should be squatting if you want to sprint faster, jump higher, lift heavier, and look better. [Read More: The Science-Backed Benefits of Squats You Should Know About] You’l...
Think of an inverted rowas pull-up lite. You’re pulling less of your body weight, so it’s easier to do for beginners while virtually recruiting the same muscles as a pull-up. The inverted row is technically a horizontal rowing movement, as your body is parallel to the floor, making it comparable to cable rows. [Read More: The Best Upper Back Exerci...
This pull-up variant has you supinate the hands (turn them inward) when pulling your chin to the bar. Like a pull-up, the chin-up recruits the back muscles — the lats, rhomboids, and traps — but with more emphasis on the biceps. Because of the extra bodyweight biceps exercise, most people are generally stronger in this position and can pump out a f...
This exercise is popular among trainers to target the glutes while reducing potential back or knee pain. You can also load the glute bridge to increase your glute strength, which will carry over to your squat and deadlift, or perform sets of them unweighted as a warm-up. The glute bridgeallows you to train your glutes without directly loading your ...
Crawling isn’t just for babies. By getting on all fours and slowly crawling forward — keeping your back straight and your knees under your hips and an inch off the floor — you’re teaching the body how to move as one unit. Your core will burn from stabilizing the torso, your quads will engage from propelling your feet forward, and your shoulders wil...
How To Do It
1. Start in a push-up position with your elbows and knees locked out. 2. Bring one leg up towards your chest by bending your knee and flexing your hip. 3. The moment you place that foot on the ground under your torso, rapidly kick that leg back to the original position, bringing the opposite leg up at the same time. 4. Alternate kicking each leg.
Modifications
1. Make It Easier: Slow down your pace and deliberately move one leg back and forward at a time. 2. Make It Harder: Try it with ankle weights.
You may shudder at the word, but the burpeeis the ultimate calorie burner. With several variations, the burpee can be great for beginners or challenge the fittest of athletes. This full-body bodyweight exercise can be seen in gyms almost everywhere and is popular in the CrossFit Games because this high-intensity movement allows you to do more work ...
If you want to do bodyweight exercises at home to build your upper body strength, the dip is one of your best options. Working with proper dip barsis preferable, but you can certainly do this move in the comfort of your own home and strengthen your arms and shoulders in the process.
The pull-upis one of the harder bodyweight exercises you can do because of the required upper body strength. Even though this exercise targets a big muscle like the lats, weak arms, and shoulders can seriously debilitate your ability to perform even one rep. Plenty of progressions are available to master the pull-up, making it possible for anyone t...
- Andrew Gutman
People also ask
What are the most effective bodyweight compound exercises?
Should you do compound bodyweight exercises at home?
What is the difference between bodyweight and compound exercises?
- Squat With an Overhead Press. The squat with an overhead press is a great compound exercise for working both the upper and lower body at the same time. These moves function in tandem to allow for a natural transition from a squat to an overhead press.
- Squat, Curl, and Press. The squat, curl, and press is a well-known compound exercise that works the legs, core, arms, and shoulders in one dynamic movement.
- Single-Arm Hinge and Swing. The single-arm hinge and swing is an excellent whole-body exercise that works the hips, thighs, glutes, arms, and core. If you use a heavier weight, this move will also increase your heart rate, making this a great warmup exercise.
- Deadlift Row. The deadlift row is another great move that works different muscle groups. You start with a deadlift, which strengthens the hamstrings, glutes, and lower back, followed by a row, which targets the lats.
Apr 2, 2020 · These compound bodyweight exercises leave no muscle behind. Here's how you can get a true full-body workout, sans equipment. Talk about a true head-to-toe workout.
Sep 25, 2023 · Barbell Bench Press. Back Squat. Pull-Up. Dip. Power Clean. Overhead Squat. Lunge. Push Press. Barbell Row. Editor’s Note: The content on BarBend is meant to be informative in nature, but it should...
