Top 5 No Equipment Muscle Building Exercises

Posted on: July 31st, 2015 by admin

Whether you’re an extremely busy person or someone who doesn’t have money to pay for a personal trainer, there is no reason why you cannot work at building stronger muscles. The truth is there are several muscle building exercises that you can engage in that require little space, no equipment and will cost you absolutely nothing. These exercises also take up little time and are therefore ideal for busy people. Here is a look at five of the best no equipment muscle building exercises that you can do from home.

Exercise 1 – Bodyweight Squat

The bodyweight squat is a great lower body exercise that strengthens and tones a great number of the muscles in your lower body. This exercise mainly targets your quadriceps but also works your glutes, hamstrings, calves and abs. To do bodyweight squats correctly, follow these steps:

1. Begin in a standing position with your feet shoulder width apart and angled out slightly. Your upper body should be upright with your chest out and your shoulders back.

2. With your head up and hands held together in front of you, slowly squat by bending your knees and sticking your butt out behind you. As you squat, keep your knees in alignment with your ankles and avoid leaning too far forward atthe hips. Your knees should also not bend past your toes.

3. Extend your knees and push yourself back up to the starting position.

4. Repeat steps 2-3 for as many reps as you can manage.

Exercise 2 – Push Up

The push up is probably the most famous muscle building bodyweight exercise. It works several muscles in the chest, shoulders, arms, neck, back, core and legs.

Here is how to drop down and do a proper push up:

1. Assume the push up position with your hands planted on the floor directly beneath your shoulders at shoulder width length and your legs stretched out behind you. Make sure to ground your toes into the floor to stabilize your lower body. Keep your body perfectly flat by not sagging your hips or holding them too high.

2. Bend your arms and lower your body down until your chest nearly touches the floor. Keep your whole body from the head all the way to the toes flat as you go down.

3. Straighten your arms and push your body back up to the starting position, keeping your body flat and core tight.

4. Repeat steps 2-3 for as many reps as you can manage.

Exercise 3 – Chin Up

The chin up is an effective muscle building exercise that mainly targets the lats and works almost every single muscle in your back as well as your biceps and forearms. For this exercise you will need to find something sturdy to perform chin ups on such as a doorframe or a chin up bar if you already own one. To do the chin up exercise, follow these steps:

1. Firmly grip the chin up bar or doorframe with your palms facing your torso. Keep your arms fully extended and the distance between your palms at shoulder width or closer. Then bend your knees and bring your feet off the floor while fully supporting your bodyweight with your arms and shoulders.

2. Slowly pull your torso up until your head is around the level of the chin up bar or doorframe, making sure that you keep your torso straight as you pull up.

3. Slowly lower your body back down to the starting position.

4. Repeat steps 2-3 for as many reps as you can manage.

Exercise 4 – Handstand Push Up

The handstand push up is an intense muscle building exercise that primarily works your shoulders and triceps. Your forearm muscles, core and biceps are also worked to a slight extent with this exercise. The following are the steps involved in a

handstand push up:

1. Start with your hands placed on the floor and around 5 inches from a wall. Then kick up against the wall to bring the heels of your feet to rest on the wall. You should end up in an upside down position with your arms and body


2. Slowly bend your arms and lower your head and torso towards the floor, stopping when your head lightly touches the floor.

3. Slowly straighten your arms and push your head and torso back up to the starting position.

4. Repeat steps 2-3 for as many reps as you can manage.

Exercise 5 – Plank

Although the plank mainly tightens your stomach muscles, it also strengthens your chest, arms, glutes, legs and back. The plank is done through these simple moves:

1. Start off by kneeling on the floor, then lean your body forward and place your forearms on the floor. You can hold your hands together or keep them slightly apart.

2. Push your legs back and dig your toes into the floor. Make sure to keep your body as straight as a plank and your core muscles tight.

3. Hold the plank position for as long as you can manage.


As you can see, it’s perfectly possible to build up all the muscles in your body without any additional equipment. You can do each of the exercises above in isolation if you want to target specific body parts or alternatively you can do all five exercises in a sequence to get a quick and effective full body workout.

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