Building muscle at home without equipment is possible! Whether you are a man or a woman and whatever your level, it is possible to follow a body-weight program with a few simple and effective movements. Discover our selection of 10 exercises to build muscle at home.
The movements presented here are to be adapted to your own capacities, objectives and possible pathologies. By combining them you can build a complete bodybuilding program without equipment.
10 Exercises to Build Muscle at Home
Push-ups
Main muscles used: pectorals, triceps.
When you play sports at home without equipment, it's hard to miss the push-ups. This bodyweight exercise is essential for building your pecs and offers many possibilities. Among them, do you know the pumps installed? This involves performing a push-up, resting your chest on the floor while briefly raising your hands, and pushing with your arms to return to the starting position. Placing your torso on the floor will increase the intensity and the feeling of stretching.
Reverse Rowing in Pronation
Main muscles used: latissimus dorsi, teres major, trapezius, posterior deltoid (back of the shoulders).
Two chairs and a broomstick are enough to work out your back at home. Position yourself between the two chairs and grasp the handle in overhand grip (palms of hands down). Then pull with your arms and contract your back muscles to bring your chest to the level of the handle, while remaining sheathed, your back straight.
Handstand For Beginners
Main muscles used: deltoids (shoulders).
In Crossfit, HSPU stands for Hand Stand Push Ups. Concretely, this exercise of musculation of the shoulders consists in performing push-ups against a wall, while being in a straight shaft, upside down. Here, we offer you a simplified version, easily practicable at home.
Place your knees on a chair and your hands about twenty centimeters away. Bend then straighten your arms while keeping your back straight. This inclination makes it possible to primarily solicit the deltoid muscles.
Dips
Main muscles used: triceps.
The dips exercise, known worldwide for strengthening the triceps, is endlessly available. To do it at home, this weight training movement requires you to have 1 or 2 chairs.
For beginners, place your hands flat on the edge of a chair and your feet on the floor, then flex and straighten your arms.
For the more experienced, the feet can also be placed on the edge of a second chair (legs stretched out).
Finally, for the experts, you can do dips between two chairs, feet in the air. Here you will support your entire body weight.
Wall Squat
Main muscles used: quadriceps.
The chair is a great classic for building your thighs (and in particular the quadriceps muscles) at home without equipment. In its classic version, this exercise is performed with 2 feet on the ground, legs bent at 90 ° and back pressed against a wall, in isometric contraction (without moving). It can also be done on 1 leg in order to gain in intensity.
Bulgarian Split Squat
Main muscles used: hamstrings, glutes, quadriceps.
The principle is the same as for the chair exercise. The classic, no-load squat is useful, but it is interesting to use variations to really “shock” your muscles and progress further. For that, what better than a squat on one leg. The more you move the front leg forward, the more the glutes and hamstrings will be used. If you lack balance, use a broomstick in front of you to gain stability.
At home, you can do this exercise using a chair, a stool, or even a Swiss ball for more difficulty (instability).
Hip Thrust
Main muscles used: glutes.
Ideal for building the glutes, the Hip Thrust exercise is easily done at home. Only material needed: a chair, a bench or a sofa.
Upper back resting on the chair, raise your buttocks to the maximum, contract your glutes for 1 to 2 seconds, then release.
Military Plank
Main muscles used: abdominals.
Do you find the sheathing too long and boring? Test the military plank, an exercise without equipment ideal to do at home to strengthen your abdominals.
To perform this movement well, you must be positioned on a plank, arms outstretched, in order to pass on the elbows, then arms outstretched and so on during the allotted time. Of course, your knees should never touch the ground. A 2 in 1 exercise to strengthen your arms and abs.
Crunches
Main muscles used: abdominals.
The crunch is a great classic for building your abs without equipment at home.
Position yourself on your back with your legs bent. Place your hands on your temples. By contracting your abdominals, raise your torso a few inches then return to the initial position, always keeping your abdominals under tension. With each repetition, you should feel your abs working.
Standing Calf Raise
Main muscles used: Calf.
The standing calf exercise can be done on 1 or 2 legs simultaneously. The ideal, for a complete development, is to carry out this movement on the edge of a staircase for example. This will allow the sural triceps to be stretched completely in the low position, beyond the horizontal.
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