Many people do not realize the benefits of bodyweight training, because in all the magazines you see, there are guys in They are hitting the gym weights. But, with all the training, there is a regression and progression each year. For example regression for hanging leg lifts you are holding a board. The progression would perform the movement with a medicine ball between his feet.

Another example would be a bench press. Many people can not make a conventional bench press due to problems existing shoulder, his form is bad or simply do not have access to the equipment.

pecs are a great alternative. Not only you can perform pushups with different hand positions but can also make them from a raised surface which extends the range of movement of the shoulders and engage more muscle fibers.


  1. free
  2. versatile, many different variations
  3. can be performed anywhere
  4. improves movement
  5. improves relative strength
  6. can improve the reactive force

Here are my top 5 bodyweight movements


not only the chest, shoulders and triceps it accumulates, but it is a great stabilizer torso and lower back.

can be done with several hands, feet and high positions. variations of pushups as EQI, Hindus and push-up plus are amazing rehabilitation exercises.

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2. Squats body weight

This basic movement has tremendous benefits! It can be an indicator for the ankle, hip and chest mobility, or it can be an incredible conditioning tool.

perform them against the wall to drill the domain and technology, or perform connected in a circuit of body weight.

can also create a complex bond with a plyometric movement as sprints, jumps or zigzag hops.


One of the biggest mass builders for the back, pull-ups are also one of the most versatile.

How to modify the Pull-Up:

  • Varying gripping element (towel, thick rope, offset grip)
  • Amendment of linear motion; you can perform movement from side to side, you can do a leg lift or L-sit with each repetition
  • overburden movement with a backpack between his feet.

Remember, if you can not do a pull-up, inverted rows are an excellent choice!


I really like this movement, because it not only builds muscle and leg strength, but also improves the mobility of the hip and stability knee. If you have a backpack with some books in it, it can be argued during this movement up in a bear hug zercher or chest or in front of you.

Remember, lift the front leg in a box extend the range of motion for this exercise. In addition, a EQI in this position is amazing to rehabilitate knee and hip problems.

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5. AB roll-outs

A more advanced modification to a board, this forces torso movement rigidity for improved circulation and greater potential for the compound strength, land-based exercises .

The difference between this movement and a table is that the movement of the upper body is connected when the torso remain (extension resist) rigid. Many of you know that there are some pretty innovative modifications to this exercise in the Core Combat. I suggest ab roller, but you can also use straps blast or gymnastic rings to mimic the movement.

ranked 5th best body weight exercises TRAINING first appeared in the centerline of Health.

Source / Reference: OHC



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