A handful of useful bodyweight exercises

I’ve compiled a number of bodyweight exercises that will hit all the major upper body groups:


Muscles Worked : Chest, Shoulders, Triceps.

Tip: Go for a narrow grip to place more emphasis on your triceps.

Take it to the next level: Wear a bag pack or get your training partner to place a weight plate (not too heavy) on your back to add more resistance.

Chin up:

Muscles Worked: Back, Biceps, Forearms.

Tip: A wider grip will work your back more, closer grip will place more emphasis on your biceps. A close grip chin up is a very underrated move for the bicep.

Take it to the next level: Use a dip belt to add more resistance.

Can’t do chin ups? Many people would recommend using the lateral pulldown machine (which is a good alternative), but another useful method is to try and do one chin up. Then the following week try and increase it by another 1-2 reps. You can even ask for your training partner to assist you by holding on to your feet and have him/her helping you.

Another popular variation is the pull up, a useful article on how to do pull ups and chin ups with proper form can be found HERE

Bodyweight squats:



Dips are considered as one of the best upper body exercises as they hit the chest, triceps and shoulder muscles.

There are a number of ways to do dips, you can either use a dip station, a dip machine, a bench or even a chair (perfect for those at home!)

Dip Variations

Fore MORE body weight exercises i recommend giving Body Weight Culture a visit.

  1. Never a problem for me, do you go all the way down?

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