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Bodyweight Fitness

Strength Exercises

210 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(28)

Bench Press - Resistance BandChest FlyChest Fly - Resistance BandChest Squeeze - IsometricKnee Push-UpPlanche Push-Up (Pseudo)Push-UpPush-Up - RingsPush-Up - Suspension TrainerPush-Up (Alternating Close/Wide Hands)Push-Up (Clock)Push-Up (Decline)Push-Up (Diamond)Push-Up (Feet-Elevated)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (Planche)Push-Up (Rings Turned Out)Push-Up (Single-Arm)Push-Up (Wall)Push-Up (Wide)Push-Up (Wide) - RingsPush-Up (Wrist Elevated)Push-Up HoldPush-Up To Side PlankPush-Up Wiper - Isometric

Lats(26)

Archer Row - RingsChin-UpChin-Up (Sternum) - Pull-Up BarHang (Arch)Hang (Single-Arm) - Pull-Up BarIce Cream Maker (Tuck) - RingsInverted Row HoldKipping Muscle-Up - RingL-Sit Pull-Up - RingMuscle-Up (Strict) - RingsMuscle-Up Negative - RingNegative Pull-UpPull-UpPull-Up (Alternating Front/Back)Pull-Up (Arch Body)Pull-Up (Archer)Pull-Up (L-Sit)Pull-Up (Mixed Grip)Pull-Up (Side-to-Side)Pull-Up (Typewriter)Pull-Up (V-Bar)Pull-Up (Weighted)Pull-Up (Wide-Grip Behind The Neck)Rope ClimbRow (Single-Arm) - RingsRow (Tuck Front Lever) - Rings

Middle Back(3)

Inverted Row - Suspension StrapRow - Suspension TrainerRow (Vertical)

Upper Back(1)

Reverse Snow Angel

Lower Back(3)

Bench HyperextensionSupermanSuperman Hold

Shoulders(20)

Backbend (Shoulder Bridge)Bear CrawlBear Crawl (Reverse)External Rotation - Resistance BandGerman Hang - RingsInternal Rotation - Resistance BandInverted Hang - RingsLateral Raise - Resistance BandParallel Bar Support HoldPike Push-UpPike Push-Up (Single-Leg)Prone Y RaisePull Apart - Resistance BandPush-Up (Pike Headstand)Reverse Fly - Resistance BandRing Support HoldRings Support Hold (Turned Out)Shoulder Press - Resistance BandSkin The Cat - RingsSkin the Cat (Pike) - Rings

Traps(4)

Row (Upright) - Resistance BandScapular Pull-UpScapular ShrugShoulder Shrug

Biceps(1)

Bicep Curl (Harop)

Triceps(13)

Dip - BenchDip - RingsDip (Parallel Bar)Dip (Triceps)Plank to Push-UpPush-Up (Close-Grip) - DumbbellPush-Up (Close)Push-Up (Incline, Close-Grip)Ring Dip (L-Sit)Triceps Extension - Bodyweight (Bar)Triceps Extension - Resistance BandTriceps Extension (Overhead) - Resistance BandTriceps Extension (Standing) - Resistance Band

Forearms(1)

Dead Hang

Abs(52)

Ab Rollout - RingsBicycle CrunchBodyline Stability DrillChin-Up (Crunch)CrunchCrunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead BugDecline CrunchElbow-to-Knee CrunchFallout - Suspension TrainerFlutter KickHanging Knee RaiseHanging Pike Leg Raise NegativeHeel Touch (Alternating)Hip Raise (Bent-Knee)Hollow Body HoldJackknife Sit-UpJanda Sit-UpKnee Raise (Alternating, Hanging)Knee Raise (Hip) - Parallel BarKnee Tuck (Seated)L-Sit (Single-Leg Foot-Supported)L-Sit (Single-Leg)L-Sit Hold (Foot-Supported)Leg Pull-In (Flat Bench)Leg Raise (Hanging, Straight)Leg Raise (Lying)Leg TuckOblique Crunch (Decline)Open Tuck L-Sit HoldPallof Press - Resistance BandPike Leg Raise - Pull-Up BarPike-UpPlankPlank (Shoulder Tap)Reverse Crunch - Suspension TrainerReverse Crunch (Decline)Reverse Crunch with Hip LiftRing Pallof PressScissor KickSit-UpSit-Up (Butterfly)Sit-Up (Three-Quarter)Spider CrawlStomach VacuumToe Touch CrunchTuck CrunchTucked L-Sit

Obliques(5)

Oblique CrunchSide Bridge (Hip Lift)Side CrunchSide JackknifeSide Plank

Core(1)

Bird Dog

Quads(22)

BurpeeFrog StandJump SquatLeg Lift (Front Scale)LungeLunge (Walking)Pistol SquatPistol Squat (Jumping)Reverse LungeShrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Split SquatSplit Squat - Suspension TrainerSplit Squat (Bulgarian)SquatSquat - Resistance BandSquat (Full-Depth)Squat (Partial)Squat PulseStep-UpWall Sit

Hamstrings(8)

Deadlift (Romanian)Deadlift (Single-Leg Romanian)Glute Ham Raise (Natural)Hamstring Curl (Seated) - Resistance BandLeg Curl (Prone)Nordic Hamstring CurlNordic Hamstring Curl (Assisted)Reverse Hyperextension - Bench

Glutes(13)

Glute BridgeGlute Bridge (Incline)Glute Bridge (Single-Leg)Glute Bridge HoldGlute KickbackHip Extension - Resistance BandLeg Lift (Glute Extension)Leg Raise (Quadruped)Lunge (Curtsy)Reverse PlankShoulder BridgeStep-Up (Knee Raise)Tabletop Bridge

Calves(2)

Calf RaiseCalf Raise - Resistance Band

Adductors(1)

Hip Adduction - Resistance Band

Abductors(2)

Leg Raise (Side)Monster Walk - Resistance Band

Hip Flexors(1)

Hip Flexion - Resistance Band

Neck(3)

Head BridgeNeck Exercise (Front/Back) - IsometricNeck Exercise (Side) - Isometric