Full-Body Exercises

3 Super Impressive Bodyweight Exercises

Push, pull and squat your way into a stronger, leaner, healthier physique...and do it without any weights.

1-Arm Pushups

We all love the bench press and would be happy if our bench was a little bit bigger. I get it, having a big bench press is impressive and fun. It is a great test of upper-body strength no doubt, but have you ever tried a 1-arm pushup? This exercise  

Before you jump on the ground and start to bang out a bunch of 1-arm pushups (good luck with that), I suggest starting with an incline of some sorts. This will allow you to understand the extremely tense plank position and scapular stability that you will need in order to complete a 1-arm push-up on the ground.

Use a bench, step, table, or wall, so that your push-up is done on an incline to make it much easier. Get into a pushup position with one hand on the surface and spread your feel far enough apart so you can keep your spine and pelvis neutral. Tense your entire body (like the hallow position and plank position), and hold your free hand tight against your lower back. Lower your body slowly until your chest nearly touches then explodes up to the starting position. That is one rep.

Repeat the rep on the other side. I choose to alternate arms so that each side can recover. If you are just starting out it is not wise to go for multiple reps in a row. Again, quality not quantity. Work up to 10 reps on each side, alternating sides in sets of 1. Do this 2-3 times a week for 2-4 weeks and then try and go for 5 reps all in one shot on each side. If you can do that, it’s time to hit the ground and start the rep scheme all over again.

Are you up to the test?

These three bodyweight exercises will test many major attributes of your physical fitness and physique. They provide an array of benefits for physique athletes, powerlifters, and general fitness buffs. A big squat, deadlift and bench press are all marvelous but using your own body can be an even bigger test of absolute strength.