When people talk about building muscle, the go-to recommendation is usually “lift heavy.” But here’s the thing, bodyweight exercises can absolutely get you bulked if you do them right. They engage multiple muscle groups, enhance mobility, and create tension just like weighted workouts. Plus, they’re accessible anytime, anywhere. Let’s dive into the top bodyweight exercises that can help you build muscle.
1. Push-ups (And variations)
Push-ups are a classic for a reason. They target your chest, triceps, shoulders, and core. To really maximize hypertrophy, you’ll want to spice things up with some variations.
- Archer push-ups: Focuses more on one side of the chest at a time.
- Explosive push-ups: Engages fast-twitch muscle fibers for growth.
- Slow tempo push-ups: Increases time under tension, essential for muscle development.
Pro tip: Perform sets to failure, and keep rest periods short to build volume quickly.
2. Pull-ups & chin-ups
If there’s one upper-body movement that screams “bulk up,” it’s the pull-up. It works your back, biceps, and forearms, giving you that broad, V-tapered look.
- Pull-ups: Focus on lats and upper back.
- Chin-ups: Shift emphasis to biceps for some serious arm gains.
- Weighted backpack pull-ups: Add resistance if the bodyweight version gets too easy.
Pro tip: Aim for slow, controlled reps to increase muscle recruitment.
3. Pistol squats
Don’t sleep on leg day! Pistol squats are a killer for the quads, glutes, and hamstrings. Not only do they build muscle, but they also improve balance and coordination.
- Assisted pistol squats: Use a wall or a chair for support if you’re starting.
- Tempo pistol squats: Go slow on the eccentric (down) phase to fire up those muscles.
Pro tip: Add pauses at the bottom to increase the challenge and burn.
4. Handstand push-ups
Want boulder shoulders without a barbell? Handstand push-ups are your friend. They primarily hit your deltoids, triceps, and traps—basically the muscle groups that make you look like you lift.
- Wall-assisted handstand push-ups: Perfect for beginners.
- Freestanding handstand push-ups: Requires balance and full-body control.
- Deficit handstand push-ups: Elevate your hands to increase the range of motion.
Pro tip: If handstands feel too advanced, start with pike push-ups and build up.
5. Bodyweight dips
Bodyweight dips are excellent for bulking up your triceps, chest, and shoulders. Done properly, they create enough tension to rival any gym press movement.
- Parallel bar dips: Lean forward slightly to activate your chest.
- Chair dips: A home-friendly option that focuses on the triceps.
- Slow dips: Increase time under tension for hypertrophy.
Pro tip: Try adding reps progressively every session to stimulate growth.Get
6. Bulgarian split squats
This unilateral leg exercise targets your quads, hamstrings, and glutes like no other. Plus, it challenges your stability, which means more muscle activation.
- Bodyweight only: Focus on perfecting the form first.
- Backpack-weighted: Add resistance once it feels too easy.
- Explosive split squats: Improve power while still hitting those muscles.
Pro tip: Keep the working leg slightly forward to engage the quads more.
7. Plank to push-up
This dynamic exercise not only challenges your core but also gives your chest and shoulders some love. It builds functional strength and endurance.
- Slow transitions: Add a tempo to increase time under tension.
- Weighted vest plank push-up: An advanced option to further challenge the muscles.
- Side-to-side variation: Focus on core stabilization.
Pro tip: Maintain a tight core throughout to avoid sagging your hips.
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8. Muscle-ups
Muscle-ups combine pull-ups and dips into one explosive movement. This exercise is a full upper-body workout and great for building both strength and muscle mass.
- Band-assisted muscle-ups: A good starting point for beginners.
- Strict muscle-ups: Eliminate the kip for maximum muscle activation.
- Ring muscle-ups: Adds instability, forcing your muscles to work even harder.
Pro tip: Focus on clean reps instead of chasing numbers—quality over quantity.
Final thoughts
Bodyweight workout isn’t just for endurance or maintenance. They can build serious muscle if done correctly. The key is consistency, intensity, and proper progression. Add these movements to your routine, challenge yourself every session, and you’ll see those gains stack up in no time. Try out these bodyweight exercises to build muscle at the HiTONE Fitness Fayetteville gym.
