Beginner Bodyweight Strength Exercises

96 exercises

Chest(13)

Chest Fly Chest Squeeze - Isometric Knee Push-Up Push-Up Push-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)Push-Up Hold Scapular Push-Up

Middle Back(2)

Ring Row - Gymnastic Rings Row (Vertical)

Upper Back(2)

Reverse Snow Angel Row (Doorframe)

Lower Back(2)

Superman Superman Hold

Shoulders(1)

Traps(2)

Scapular Shrug Shoulder Shrug

Biceps(2)

Bicep Hold (Isometric)Bodyweight Bicep Curl - Body Only

Triceps(6)

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

Forearms(1)

Wall Forearm Press Hold

Abs(27)

Obliques(5)

Oblique Crunch Russian Twist Side Bridge (Hip Lift)Side Crunch Side Jackknife

Core(1)

Quads(12)

Bodyweight Squat Lunge Lunge (Walking)Reverse Lunge Shrimp Squat (Beginner)Single Leg Extension Hold Single-Leg Balance Squat (Full-Depth)Squat (Partial)Squat Pulse Sumo Squat - BODY_ONLY Wall Sit

Hamstrings(1)

Leg Curl (Prone)

Glutes(9)

Glute Bridge Glute Bridge (Incline)Glute Bridge Hold Glute Bridge March Glute Kickback Leg Lift (Glute Extension)Leg Raise (Quadruped)Step-Up (Knee Raise)Tabletop Bridge

Calves(2)

Calf Raise Single-Leg Calf Raise - Body Only

Abductors(2)

Clamshell Leg Raise (Side)

Hip Flexors(1)

Seated Leg Lift

Neck(2)

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

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