Top 10 Bodyweight Exercises to Build Muscle

If you want to build muscle, but don’t have equipment or access to a gym, do not worry. A top fitness coach recently shared his top 10 bodyweight exercises that build the most muscle.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

In one of his last YouTube videos, the fitness coach shared some callisthenics exercises that he judges build the most muscle.

According to him, these are the best bodyweight exercises to build muscle on your chest, triceps, shoulders, biceps, abs, and back.

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Watch Top 10 Bodyweight Exercises to Build Muscle

The Top 10 Bodyweight Exercises to Build Muscle are:

Human Pullover (Lats Overloading):

This exercise primarily targets the latissimus dorsi muscles in the back. It involves pulling a weight over the head and down towards the hips while lying down, helping to increase lat muscle size and strength.

Chin-up (Biceps and Lats):

Performed by pulling oneself up on a bar with a palms-facing-you grip, chin-ups primarily work the biceps and latissimus dorsi muscles. This exercise helps in developing upper body strength and muscle definition.

Handstand Push-up (Shoulder Building):

This is an advanced exercise where you perform a push-up in a handstand position against a wall. It targets the shoulders, triceps, and upper chest, providing a comprehensive upper body workout.

Glute Ham Raise (Glutes will drive the Hamstrings):

This exercise focuses on strengthening the gluteus and hamstring muscles. It involves bending the knees against resistance while in a face-down position, enhancing posterior chain development.

Push-ups (Chest, Shoulders, and Triceps):

Push-ups are a fundamental bodyweight exercise that engages the chest, shoulders, and triceps. By lowering and raising the body using the arms, push-ups help improve upper body strength and muscle tone.

Hanging Leg Raise (Abs):

This core exercise involves raising the legs to the torso while hanging from a bar. It is highly effective in strengthening the abdominal muscles and improving core stability.

Related: 5 Essential Tips to See Your Abs for the First Time

Dip (Chest, Shoulder, Tricep Builder):

Dips are performed on parallel bars or rings and involve lowering and lifting the body through arm strength. This exercise is beneficial for developing the chest, shoulders, and triceps.

Pull-ups (Overall Back Builder):

Pull-ups are performed by lifting the body up to a bar using a palms-away grip. This exercise works various muscles in the back, enhancing overall back strength and muscle mass.

Doorway Face Pull (Rotator Cuff, Rear Delts, Rhomboids):

This exercise can be done using a band or a cable machine. It involves pulling the band or cable towards the face while in a standing position, targeting the rotator cuff, rear deltoids, and rhomboids in the upper back.

Levitation Squat (Quads):

The levitation squat targets the quadriceps muscles in the front of the thigh. It is performed by squatting with one leg, while the other leg is extended forward, resembling a floating position.

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