Can You Build Muscles Gian With Bodyweight Workout

Yes, it is possible to build muscle and gain strength using bodyweight workouts. Bodyweight exercises can be an effective way to target different muscle groups and stimulate muscle growth. Here are a few tips to help you build muscles with bodyweight workouts:

Expert Advice

Focus on maintaining proper form throughout the exercise. Keep your body straight and avoid sagging or arching your back.

How to do Push-up Chest

1- Start in a high plank position with your hands slightly wider than shoulder-width apart. 2- Lower your body towards the ground by bending your elbows, while keeping your body straight. 3- Push yourself back up to the starting position by straightening your arms. 4- Repeat for the desired number of repetitions.

Expert Advice

Engage your core and maintain a straight line from your head to your heels throughout the exercise. Focus on keeping your elbows close to your body as you lower yourself down.

How to do Pike Push-up

1- Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. 2- Walk your feet towards your hands, lifting your hips and forming an inverted V shape with your body. 3- Lower your upper body towards the ground by bending your elbows, keeping them close to your body. 4- Push through your hands to return to the starting position. 5- Repeat for the desired number of repetitions.

Expert Advice

Maintain a tight core and focus on keeping your elbows close to your body throughout the movement.

How to do Diamond Push-up

1- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. 2- Lower your chest towards the diamond shape by bending your elbows, keeping them close to your body.

3- Push back up to the starting position and repeat for the desired number of repetitions.

Expert Advice

Keep your elbows close to your body and focus on squeezing your triceps at the top of the movement for maximum effectiveness.

How to do Bench dip on floor

1- Sit on the floor with your back against a bench. 2- Place your hands on the bench, shoulder-width apart, fingers pointing forward. 3- Extend your legs out in front of you, keeping your heels on the ground. 4- Lower your body by bending your elbows until your upper arms are parallel to the floor. 5- Push yourself back up to the starting position by straightening your arms. 6- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form by keeping your elbows close to your sides throughout the exercise. Engage your core to prevent your lower back from sagging.

How to do Close-Grip Push-up

1- Start in a high plank position with your hands positioned slightly narrower than shoulder-width apart. 2- Lower your body towards the ground, bending your elbows and keeping them close to your sides. 3- Push through your palms to straighten your arms and return to the starting position. 4- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form and avoid swinging or using momentum to perform the exercise. Focus on engaging your back muscles and controlling the movement throughout.

How to do Pull-up

1- Stand underneath a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. 2- Jump up or use a step to reach the starting position with your arms fully extended. 3- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your sides. 4- Pause at the top of the movement, then slowly lower yourself back down to the starting position. 5- Repeat for the desired number of repetitions.

Expert Advice

Focus on squeezing your shoulder blades together as you pull your chest towards the chairs. This will help engage your back muscles effectively.

How to do Inverted Row between Chairs

1- Place two sturdy chairs parallel to each other, with the seats facing each other. 2- Sit on the ground between the chairs and grip the edges of the chairs' seats with your hands. 3- Extend your legs forward and lift your body off the ground, keeping your body straight. 4- Pull your chest towards the chairs by retracting your shoulder blades and bending your elbows.

5- Squeeze your back muscles at the top of the movement. 6- Slowly lower your body back down to the starting position. 7- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form and control throughout the exercise. Engage your core and avoid swinging or using momentum to lift your body. Focus on pulling with your back muscles and squeezing your shoulder blades together.

How to do Close-Grip Chin-Up

1- Hang from a pull-up bar with your palms facing towards you and your hands closer than shoulder-width apart. 2- Engage your core and pull your body up towards the bar, using your back muscles. 3- Keep your elbows pointing downwards and avoid swinging or using momentum. 4- Lift your body until your chin is above the bar. 5- Slowly lower your body back down to the starting position. Repeat for the desired number of repetitions

Expert Advice

Maintain proper form throughout the exercise by keeping your core engaged and your back straight. Start with a lighter weight to ensure proper technique before progressing to heavier weights.

How to do Incline Push Press

1- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your shoulders. 2- Press the dumbbells overhead, extending your arms fully.

3- Lower the dumbbells back down to your shoulders and repeat for the desired number of repetitions.