Top 10 Bodyweight Exercises for Muscle Growth According to a Fitness Coach

Check out the top 10 bodyweight exercises for maximum muscle growth according to a renowned fitness coach!

Today, we’re diving into the world of calisthenics—the ultimate manifestation of strength and control in the human body. Calisthenics, or bodyweight exercises, are not just a set of exercises; they are an irreplaceable part of a complete athletic training approach.

Regardless of your achievements in the weight room, at some point, you’ll have to stand on your own two feet, literally, and put your body to the test in competition. In this article, we are ranking the top 10 best calisthenics exercises that will help you build muscle effectively. Well, not us from BOXROX per se…

The information for this article is based on a video and knowledge of Jeff Cavaliere. Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

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So let’s dive deep and, hopefully, you learn something and add one or more of these exercises to your training routine!

Read More: 12 Must-Have Exercises In Your Training Program

Top 10 Bodyweight Exercises for Muscle Growth According to Jeff Cavaliere

1. Human Pullover: Overloading the Lats

Our journey begins with the human pullover, a favorite of mine for building back muscles. Unlike the typical pull-up, the human pullover is designed to overload the lats from top to bottom, building a better lat from origin to insertion. By utilizing the entire body weight, this exercise creates instant overload, driving muscle growth effectively.

2. Classic Chin-Up: Biceps and Lats Activation

Moving on, the classic chin-up takes the spotlight, offering not only lat involvement but also a great bicep-building component. Maintaining the right body-bar relationship is crucial, emphasizing shoulder flexion, forearm supination, and elbow deflection. By keeping a distance from the bar, you ensure the overload necessary for muscle gains.

Pull Up Vs Chin Up: What’s the Difference and Which is Best for You?

3. Handstand Push-Up: Closed Chain Shoulder Builder

The handstand push-up is a closed-chain shoulder-building exercise that activates the kinetic chain differently. This unique overhead pressing motion, with hands in contact with the ground, stabilizes the scapula in a distinct manner, leading to effective muscle growth through the overload of your body weight.

4. Glute Ham Raise: Activating Hamstrings and Glutes

Introducing the glute ham raise, a calisthenics gem that targets both hamstring and glute activation. By allowing the glutes to drive the function of the hamstrings, this exercise not only ensures a better contraction of both muscle groups but also promotes safer growth. Regularly incorporating it into your routine can lead to gains in both hamstring and glute size.

5. Push-up: Classic Chest, Shoulder, and Tricep Muscle Done Right

The classic push-up takes the fifth spot on our list, dispelling the myth that push-ups kill gains. Done correctly, with attention to the last two inches of extension and variations that challenge your strength, push-ups become a powerful chest-building exercise, but it also targets your shoulders and triceps. It’s about creating the necessary overload, not the number of reps.

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10 Push-Up Variations to Build Strength, Power and Muscle

6. Hanging Leg Raise: Abs Without Weights

Moving on to abs, the hanging leg raise proves that resistance is resistance, even without weights. Using your legs as the weights you carry around every day, this exercise creates the necessary overload for ab growth. A strong core not only enhances aesthetics but also contributes to overall athletic performance.

7. Dip: Chest, Shoulder, and Tricep Builder

The dip, a classic upper body calisthenics exercise, is a must for chest, shoulder, and tricep development. With the entire body weight suspended in space, the dip becomes more challenging than a push-up, making it one of the most effective bodyweight exercises for building muscle.

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Also: How Does Your Body Change if You Do 100 Dips Every Day?

8. Pull-up: King of Upper Body Bodyweight Exercises

The pullup, often referred to as the king of upper body bodyweight exercises, is a versatile workout that targets not only the lats but also stabilizes the lower lumbar paraspinal muscles. Its effectiveness extends beyond the gym, making it a crucial exercise whether training with weights or not.

9. Doorway Face Pull: Bodyweight Version for Upper Back

Introducing a bodyweight version of a face pull with the doorway face pull. This exercise targets the rotator cuff, rear delts, and mid-scapular muscles, offering the same benefits as a regular face pull. Adjusting body angles in the doorway allows for safe and controlled overload, ensuring gains in those often neglected upper back muscles.

10. Levitation Squat: Single Leg Quad Overload Without Compromise

Finally, we wrap up our list with the levitation squat—a single-leg exercise that provides overload without compromising form. This exercise offers a neutral pelvis, less knee flexion, and a safer option for beginners, making it an ideal complement to glute ham raises and a perfect way to conclude our list of the best calisthenics exercises for muscle growth.

There you have it, the top 10 bodyweight exercises for muscle growth curated by Jeff Cavaliere. These exercises, carefully selected for their ability to create overload and target specific muscle groups, should be a staple in any training program.

Whether you have access to a full gym or not, incorporating these calisthenics movements will undoubtedly contribute to your overall athletic development and help you achieve your muscle-building goals. Remember, when it comes to building muscle, these exercises make the list, and these are the ones Jeff wants you to focus on.

To have a better understanding of why these exercises were picked and how to perform them, you can see a demonstration of each movement in the video below performed by Jeff Cavaliere himself.

Happy training everyone.

Also Read: The Only 8 Bodyweight Exercises You Need

When diving into calisthenics training, there are several key considerations to keep in mind to ensure a safe, effective, and rewarding experience. Here’s a breakdown of important aspects to focus on:

1. Progression is Key:
   • Calisthenics can be challenging, especially for beginners. Progress at your own pace and gradually increase the difficulty of exercises as your strength and skills improve.
   • Start with foundational movements and progressively advance to more complex exercises. Consistency is more important than rushing into advanced techniques.
2. Proper Form and Technique:
   • Emphasize proper form and technique over the number of repetitions. Incorrect form can lead to injuries and compromise the effectiveness of the exercise.
   • Prioritize quality over quantity to ensure that you are engaging the targeted muscle groups and promoting optimal muscle growth.
3. Warm-Up and Mobility:
   • Warm up your body thoroughly before starting a calisthenics session. Dynamic stretching and mobility exercises are crucial to prepare your muscles and joints.
   • Improved flexibility and mobility contribute to better performance and reduce the risk of injuries associated with calisthenics movements.
4. Balanced Programming:
   • Create a well-rounded training program that targets different muscle groups and movement patterns. This helps prevent muscle imbalances and promotes overall strength development.
   • Include exercises for the upper body, lower body, core, and flexibility to ensure comprehensive training.
5. Rest and Recovery:
   • Allow adequate time for rest and recovery between workouts. Calisthenics exercises can be intense, and muscles need time to repair and grow stronger.
   • Overtraining can lead to burnout and increase the risk of injuries. Listen to your body and incorporate rest days into your training routine.
6. Nutrition and Hydration:
   • Maintain a balanced and nutritious diet to support your energy levels and muscle recovery. Protein intake is particularly crucial for muscle repair and growth.
   • Stay hydrated before, during, and after your workouts to optimize performance and aid in recovery.
7. Safety Measures:
   • Be mindful of your training environment. Ensure that surfaces are stable and free from hazards to prevent accidents or injuries.
   • Use proper equipment, such as sturdy pull-up bars and parallel bars, and check their stability before each session.
8. Incorporate Skill Training:
   • Calisthenics involves acquiring new skills, such as handstands, muscle-ups, and levers. Dedicate time to skill training to enhance your overall proficiency in bodyweight exercises.
   • Patience is crucial when learning new skills. Break down complex movements into progressions and practice regularly.
9. Listen to Your Body:
   • Pay attention to how your body responds to each exercise. If you experience pain (not to be confused with the discomfort of muscle fatigue), it’s essential to address it and, if necessary, seek professional advice.
   • Modify exercises or seek alternatives if you have pre-existing injuries or conditions that may be exacerbated by certain movements.
10. Enjoy the Process:

• Calisthenics can be both challenging and enjoyable. Celebrate your progress, no matter how small, and stay motivated throughout your journey.
• Find joy in mastering new skills, overcoming challenges, and witnessing the positive changes in your strength and physique.

Remember that consistency, patience, and a holistic approach to training will contribute to long-term success in calisthenics.

Read More: The Only 7 Exercises You Need for Aesthetics (Plus No Equipment Options)