Exercises to Build Muscle Without Weights

Sometimes, when we talk about building muscle, what comes to our minds is using weights such as dumbbells, barbells, and the like. However, what we didn’t know is that we can also build muscle with the absence of weights. You may be wondering, “what kind of sorcery is this?” Weights are always an important factor for pumping your muscles up, so how do we achieve building muscle without weights?

There are simple exercises that you can do to build muscle without the need for weights. And since they are “simple” exercises, it means you can do it at home with ease. And most of these exercises are compound exercises, which means they need more than one muscle group to perform such. With that said, here are twelve weightless activities tailored just for you.

Pectoral Exercises

Decline Push-Ups

  • Works at the: upper chest, shoulders, and triceps.
  • Place both of your feet on a stable chair while your hands are placed on the floor.
  • Ensure that your body is in a reclining position. (you may want to get a higher chair to make it more challenging)
  • Lower your chest that it nearly touches the floor and raise it again in its initial position.
  • Keep your body straight while doing the exercise and always exhale when you get up.
  • Do three sets with ten reps.

Push-Ups between two stable chairs

  • Works at the: middle and outer chest, shoulders, triceps
  • Place both of your feet on a stable chair while your hand on a chair and your other hand on the other chair.
  • The chair where your feet is on should be aligned to the middle of the two chairs where your hands are while being spaced out to the length of the body.
  • In that position, your body is now off the floor on three chairs.
  • Lower your chest that it’ll go down between the two chairs.
  • This technique lets you better stretch your outer chest muscles.
  • Do three sets with ten reps each.

Reversed Push-ups between two stable chairs

  • Works at the: lower and outer chest, shoulders, triceps
  • Note: It’s similar to the exercise above, but this time, your body is facing upright with your back facing the floor.
  • Place your hands on each chair and both of your feet in one chair.
  • Lower your body by bending your elbow for about 90 degrees then raise your body up again.
  • Incline your chest in a forward manner to build muscle solely on your chest.
  • Do three sets with ten reps each.

Biceps and Forearm Exercise

Close chin-ups

  • Requires: Barfix for you to hang up
  • Get a close grip about 10cms with your two palms facing towards you
  • Raise your body along with your arms where your head is raised higher surpassing the barfix.
  • Lower your body back to its initial position.
  • Repeat as many times as you can.

Triceps Exercises

Dips on two chairs

  • Requires: Two chairs
  • Works at the: triceps
  • Place your two feet onto the chair and your hands on the other chair.
  • Ensure that your hands are positioned about 30-50 centimeters.
  • Do the same thing as you would do with reversed push-ups. The only difference is that your hands are not placed on two separate chairs.
  • Keep your body straight while doing the exercise to put more emphasis on your triceps instead on your chest just like in reversed push ups.
  • Do three sets with 8 to 10 reps each.

Diamond push-ups

  • Works at the: triceps, inner chest
  • Note: the exercise can be performed just like normal push-ups, with the posture of your hands and arms are differently positioned.
  • Ensure that your hands and fingers are close to each other, forming a diamond where your two index fingers are almost close to each other as well as your thumbs.
  • Do push-ups as you normally would.
  • Do three sets with 8 to 10 reps each.

Back Exercises

Close chin-ups

This exercise requires your palms to face away from you. It works best for your middle back and your forearms as well.

Wide pull-ups

Works best on your upper back and lats, additionally, on your secondary muscles such as the biceps, rear shoulders, and forearms.

Abdominal Exercises

Crunches

  • Works at the: upper abs
  • Lay on the floor with your knees bent while keeping your feet on the floor.
  • Place your hands behind your head.
  • Raise your chest slightly upwards until you feel that your upper abs are beginning to contract.
  • Lower your chest back to your initial position.
  • Do four sets with 25 reps each.

Leg raises

  • Works at the: lower abs
  • Lay on the floor with your hands on the side of your body while your legs are slightly inclined on the floor.
  • Raise your feet 45 degrees until you feel your lower abs contacting.
  • Get back to your initial position.
  • Do four sets with 25 reps each.

Thigh Exercise

Squats

  • Works at the: thighs, bum, legs, quadriceps, lower back, hamstrings
  • Stand straight with your hands placed behind your head.
  • Lower your body by bending your knees to 90 degrees.
  • Slowly get back to your initial position and repeat.
  • Do four sets with 25 repeats each.

Calves Exercise

Standing calf raise

  • Works at the: calves, feet
  • Stand straight while raising your heels off the floor.
  • Keep your toes and ball of the foot on the floor.
  • Slowly return to your initial position and repeat.
  • Do four sets with 25 reps each.

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