If you want to gain muscles you probably think the gym is the right place to do that.
Of course, that’s logical.
But what if you are on a budget, or you don’t have time and you can’t go to the gym?
Can you build muscles at home without equipment?
Of course, you can.
You just need to do the right exercises, be creative, and be persistent.
So, let’s see what are the best exercises for muscle mass you can do at your home.
These exercises are the best bodyweight exercises you can do.
How to build your muscles at home?
Here are the best exercises for every muscle group:
Chest workouts at home:
Push-ups
The most famous exercise, perhaps.
A bodyweight alternative for bench press.
I guess you know how to do this exercise.
There are many variations, though. (1)
Let’s check some of them.
T-push ups
How to do T-push ups?
First, position your body for a standard push-up.
Then, lower your body and when you start going back up lift your arm and rotate your body towards the ceiling. Repeat with your other arm.
The benefits of T-push ups are strong chest, arms, shoulders, and core.
If you are a beginner, I recommend starting with regular push-ups first.
Diamond push-ups
Start in a regular push-up position.
If you are in a lower position that will engage your arms, i.e. triceps more.
Diamond push-ups or triceps push-ups are performed by forming a triangle on the floor with your thumb and index finger.
PLYO push up
Again, start in a regular push up position, get down and when you push yourself back up your hands should leave the ground.
You will strengthen your core muscles and you will be closer to losing moobs.
Dive bomber push up
Position your body in a regular push-up position and form an inverse V letter with your hips.
This is your starting position.
As you lower your legs keep them straight.
Allow your arms to bend as you push forward while your chest should almost touch the ground (like a dive bomber).
Then return to the starting position.
Repeat as many times as you can.
Tempo push up
Start in a regular push-up position.
Lower down slowly and go up quickly.
Dips
Also, a very effective chest exercise.
You can do it easily somewhere in your house or in the yard.
And this exercise is not only good for your chest, but it’s one of the best exercises for triceps.