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Body Weight Exercises

Burn Fat Fast or Build Muscle without Weights by Adding these Exercises to your Body Weight Workouts


Welcome to our Body Weight Exercises main page!

Body Weight Exercises utilize the weight of your body as resistance (hence the name). These exercises are some of the best athletic exercises and can typically be performed anytime, any where.


Below we've listed all our exercises that let you workout without weights and sorted them by primary muscle(s) trained. Learn each of the individual exercises and get the most out of this online training to immediately add to your body weight workouts and other workout routines. First, a note on body weight training...

Shut up and let me skip to the exercises!

Why should your Workout Routines include Body Weight Exercises?

When you exercise without weights, you can workout almost anytime and anywhere with minimal or no equipment. This is one of the most important benefits of having body weight exercises in your repertoire. However, there are many other advantages to body weight training.

pushups

 These advantages include, but are not limited to:

  • Increased balance and flexibility
  • Build functional strength and strengthen your core
  • Lose body fat

The most popular exercises of this type include Pushups, Pull ups, Chin Ups, and the Ab Crunch. However, as you'll see below, there are many variations to these classics and dozens of additional exercises.

All Body Weight Exercises by Primary Muscle

Below we've sorted all of our body weight exercises by primary muscle(s) trained resulting in the following body weight exercise sections:

Click on the links above or continue reading below to view each section.

Body Weight Bicep Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Chin UpsBiceps, Forearms, Lats, Upper BackPull Up Bar
Gironda Sternum Chin UpsBiceps, Forearms, Lats, Upper BackPull Up Bar
Narrow Parallel Grip Chin UpsBiceps, Deltoids, Forearms, Lats, Upper BackPull Up Bar


Check out all of our Bicep Exercises sorted by equipment required!

Body Weight Tricep Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Bench Tricep DipsTriceps, Chest, Deltoids, Lats, Upper BackTwo Benches
Tricep PushupsTriceps, Chest, DeltoidsN/A
Standing Towel Triceps ExtensionTricepsTowel, Partner
Tricep DipsTriceps, Chest, Deltoids, Lats, Upper BackParallel Bars or Dip Station

 

Check out all of our Tricep Exercises sorted by equipment required!

Body Weight Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Back ExtensionsLower Back, Hamstrings, GlutesApparatus
Body RowUpper Back, Lats, Biceps Barbell or Smith Machine
Chin UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar
Climber Pull UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar
Gironda Sternum Chin UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar
Narrow Parallel Grip Chin UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar
Pull UpsLats, Upper Back, Biceps, Shoulders Pull Up Bar


Check out all of our back exercises or view our lat exercises, lower back exercises or upper back exercises pages!

Body Weight Chest Exercises 

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Biased PushupsChest, Deltoids, Triceps, Upper BackBosu Ball
Chest DipChest, Deltoids, TricepsParallel Bars or Dip Station
Exercise Ball PushupsChest, Deltoids, Triceps, Upper BackExercise Ball
PushupsChest, Deltoids, Triceps, Upper BackN/A
Plyo PushupsChest, Deltoids, Triceps, Upper BackMedicine Ball
Tricep PushupsChest, Deltoids, Triceps, Upper BackN/A
Wide Chest PushupsChest, Deltoids, Triceps, Upper BackN/A

 

Check out all our chest exercises sorted by equipment required!

Body Weight Leg Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Back ExtensionsLower Back, Glutes, Hamstrings Hyperextension Equip.
Donkey Calf RaisesCalves None, Partner
Flutter KicksGlutes, HamstringsN/A
Glute BridgesGlutes, HamstringsN/A
Leg LiftsGlutes, HamstringsN/A


Check out all our leg exercises or view our calf exercises, glute exerciseshamstring exercises, or quadriceps exercises pages!

Abs Exercises


Exercise
Name
Primary
Muscle(s)
Addl Equipment
Required
Ab Crunch Abs N/A
Ab Rollout Abs Barbell
Ab Rollout on Knees Abs Barbell
Bicycle Crunch Exercise Abs N/A
Cable Crunch Abs Cable
Crunches with Legs on Stability Ball Abs Exercise Ball
Decline Oblique Crunch Abs Decline Bench
Decline Crunch Abs Decline Bench*
Dumbbell Side Bends Abs Dumbbell
Hanging Leg Raises Abs Pull-Up Bar
Hip Raises (Hanging) Abs Pull-Up Bar
Lying Hip Raise Abs N/A*
Lying Leg Raise Abs N/A
Oblique Crunches Abs N/A
Plank Exercise Abs N/A
Side Plank Exercise Abs N/A
Swiss Ball Crunch Abs Swiss Ball/Exercise Ball
Swiss Ball Jackknife Abs Exercise Ball

 

Also check out our 6 Best Ab Exercises for your weight training routines!


Well there you have it, all of our body weight exercises to add to your workout routines and at home workouts. If you'll also be spending some time in the gym, which we definitely recommend regardless of your fitness goals, check out some of our popular pages of weight training exercises.

 

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