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Beginner Bodyweight Strength Exercises

72 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BarbellDumbbellKettlebellCableMachineBodyweightResistance BandsPull-up BarParallel BarsRingsBenchSuspensionMedicine BallExercise BallFoam RollEZ Curl BarTrap BarJump RopeRopeOther
Category
StrengthPowerliftingOlympic WeightliftingStrongmanCardioPlyometricsStretchingMobilitySkill
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Chest(10)

Chest FlyChest Squeeze - IsometricPush-UpPush-Up (Alternating Close/Wide Hands)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (Wall)Push-Up (Wide)

Middle Back(1)

Row (Vertical)

Lower Back(2)

SupermanSuperman Hold

Traps(2)

Scapular ShrugShoulder Shrug

Triceps(5)

Dip - BenchDip (Triceps) Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension (Standing) - Resistance Band

Abs(28)

Bicycle CrunchCrunchCrunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead BugElbow-to-Knee CrunchFlutter Kick - Body OnlyHeel Touch (Alternating)Hip Raise (Bent-Knee)Knee Tuck (Seated)Leg Pull-In (Flat Bench)Leg Raise (Lying) - Body OnlyLeg TuckLeg Tuck - Body OnlyOblique Crunch (Decline)Pelvic TiltPike-UpPlankReverse Crunch with Hip LiftScissor KickSit-UpSit-Up (Three-Quarter)Stomach VacuumToe Touch CrunchTuck Crunch

Obliques(6)

Oblique CrunchSide BendSide Bridge (Hip Lift)Side CrunchSide JackknifeTorso Twist

Quads(5)

Lunge (Walking)Shrimp Squat (Beginner)SquatSquat (Full-Depth)Squat (Partial)

Hamstrings(1)

Leg Curl (Prone)

Glutes(8)

Glute BridgeGlute Bridge (Incline)Glute KickbackLeg Lift (Glute Extension)Leg Raise (Quadruped)Shoulder BridgeStep-Up (Knee Raise)Tabletop Bridge

Calves(1)

Calf Raise

Abductors(1)

Leg Raise (Side)

Neck(2)

Neck Exercise (Front/Back) - IsometricNeck Exercise (Side) - Isometric