Bodyweight Exercises
Bodyweight exercises use your own body as the load, so you can train almost anywhere with little or no equipment. They work the same muscles as gym presses and rows, and they make your core hold your body in a straight line at the same time.
6 exercises, each animated in 3D. Drag to see them from any angle and watch which muscles do the work.
Push-Up
The classic bodyweight chest exercise. Holding your body in one straight line, you lower your chest toward the floor and push back up.
View in 3D →Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Pull-Up
The classic bodyweight back exercise. Hanging from a bar with an overhand grip, you pull your chin up over the bar and lower yourself back down.
View in 3D →Inverted Row
A bodyweight row under a bar set at about waist height. Holding your body straight like a plank, you pull your chest up to the bar.
View in 3D →Standing Calf Raise
A simple bodyweight move for the calves. Standing tall, you rise up onto the balls of your feet as high as you can, then lower your heels slowly back to the floor.
View in 3D →Forearm Plank
A core hold. Resting on your forearms and toes, you keep your body in one straight line from head to heels for as long as you can hold good form.
View in 3D →Making bodyweight exercises harder or easier
To make an exercise harder, add reps, slow down the lowering phase, or change the angle, such as raising your feet on push-ups or lowering the bar on inverted rows. To make it easier, raise your hands on push-ups or use an assistance band for pull-ups and dips.
Once you can do more than about 15–20 good reps, add weight with a vest or belt, or move to a harder variation, so the exercise keeps challenging you.
The animations show general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Plan your training
- Progressive Overload: The Science of Getting Stronger →
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