4 Bodyweight Exercises for Men

13th August 2019
If you want to train without the need for gym equipment, you should consider training exercises using your own bodyweight. Discover some of the workouts that you can do in the following article and start as soon as possible!

Most men think that, in order to build muscle, they must lift weights. However, it’s also possible to have a complete workout by focussing on bodyweight exercises for men. In fact, almost all of the ones on our list will allow you to not only increase muscle mass but to burn fat at the same time.

Bodyweight exercises are a perfect option for when going to the gym is difficult. In addition, these workouts improve strength and range of motion, while simultaneously working out several muscle groups in the body.

Therefore, by using your own body weight, you can tone your muscles, burn as many calories and gain as much strength as you can using gym weights. This is only true, of course, as long as you do the right exercises.

Additionally, there are plenty of bodyweight exercises that men can do without the need for any type of equipment. Besides giving you more motivation, these exercises make working out easier for those who don’t have the necessary time to devote to the gym.

In the following sections, we’ll present a list of the best bodyweight exercises for men. All you need to do is to choose the ones you’ll enjoy the most, reserve fifteen minutes every morning, afternoon or night and commit to completing daily training sessions.

Four bodyweight exercises for men

1. Push-ups

Push-ups are one of the most popular exercises in the fitness world, they’re ideal for increasing strength through exercising the chest, shoulders, and the triceps. In fact, they work out almost all of the upper body muscles simultaneously, including the abdominal muscles.

The goal, as you know, is to try to lower your chest and hips as close to the ground as possible without touching it. You must use the strength in your arms to perform the repetitions.

Push-ups are one of the bodyweight exercises for men

Doing push-ups can be monotonous, but there are many ways to vary and progress with this exercise. For example, place your feet on a nearby step, adjust the position of your hands, or add a clap. There are plenty of options to keep you motivated and to add some difficulty to your training!

2. Planks: complete bodyweight exercises for men

Undoubtedly, planks have become one of the most popular exercises in the gym world to work out the abdomen. To perform them, you must lie facedown on the floor, supporting your body weight on your toes and forearms.

From there, you must keep your body straight at all times and hold the position for as long as possible. Just make sure you align your elbows and shoulders and keep your shoulders, hips, and heels at the same height. If you’re someone who prefers to add some difficulty, you can always lift an arm or leg during the exercise.

3. Pull-ups

Pull-ups are an excellent exercise to tone the upper part of your body with nothing but your own weight. However, to perform this exercise, you’ll need a bar that can support your full body’s weight.

Once you have a bar and a place to do pull-ups, you must start by placing both hands on the bar. The exercise consists of pulling yourself up high enough so that your chin passes over the bar.

Bodyweight exercises for men: pull-ups

You may consider that this exercise isn’t suitable for beginner athletes, although it may be an excellent option to measure progress for those who don’t have enough strength to do it.

4. Burpees: great bodyweight exercises for men

Burpees are a well-known exercise that combines cardio and strength. This exercise allows you to work out your entire body. Burpees can be difficult at first, but they’re an excellent workout to burn calories.

To do these, you must start by standing with both feet at about shoulder-width apart. Next, go straight into a squatting position by pushing your hips back and bending your knees.

From the squatting position, push your feet back to land back in a plank position. From there, jump back to a squat position and end with an explosive jump up in the air. When you land with both feet back on the ground, land in a squatting position and repeat the process.

To be brief, we want to stress that, before performing any training session with your own weight, it’s necessary to warm up and stretch all of the muscles in your body first. This is the only way to activate the muscles and avoid injuries that’ll interrupt your progress indefinitely.