Bicep curl. A bicep curl typically involved using dumbells and barbells at the gym, but it can also be done without using weight lifting equipment. You just need to get creative and find your own replacements for the resistance. Popular make-shift weights include sandbags, empty milk-jugs full of water or sand, and also backpacks full of books. You do not need to go to the gym to build big biceps, you just need to find any form of heavy weight that you can use to stimulate muscle growth. Aim to do slow and steady reps of this no nonsense muscle building exercise. For maximum muscle growth aim to reach failure after around 6-8 reps. As you get stronger, keep increasing the resistance to make sure you keep reaching faillure within the 6 to 8 rep mark.
Push-ups. The old classic exercise that everyone thinks about when they refer to bodyweight workouts. Push-ups work many muscle groups at the same time including the chest, triceps, back, abs, biceps and shoulders. It is a great all round exercise and simaltaneously works multiple muscle for a great all body workout. Keep your back straight throughout the exercise and concentrate on slowly going through the movement, working all those muscle groups. For best results do this exercise slowly and steadily increase the repetitions that you do on a weekly basis. A great way to spice up a push-up is to put weights on your back. Find a back-pack and fill it up with books to add resistance to the exercise to help stimulate exrea muscle growth.
Bicep preacher curls. A preacher bench is required for this exercise. Sit on the bench with a dumbell in each hand with your palms facing inwards towards the bench. The at the same time, curl the dumbells upward towards your shoulders whilst rotating the wrists so that they end up facing the ceiling. Squeeze the muscles for a pause at the top and then very slowly lower the dumbells to the starting position. This lowering motion is very important and it is where the bulk of the muscle break down takes place so really concentrate on a slow negative phase of the rep to give yourself as hard a workout as possible.
Front Deltoid Raises for No Nonsense Muscle Building . Medicine balls work well for this bodyweight exercise that works out your deltoid muscles. What you do is stand upright with your feet shoulder width apart. Then hold out a medicine ball in front of yourself, gripping it with both hands. If you don’t have an exercise ball then improvise with any mid weight object that you can grip with both hands. Stand with the ball held in front of of you at chest level and slowly lower to the ground and then repeat. Pause for one second as the ball is held out in front of your chest. Make sure to keep good from and to keep your arms fully extended throughout the bodyweight exercise.
Standing Torso Stretch. This is a classic stretch that is often associated with cheesey 80s style workout characters with the leggings and sweat bands etc! But it is a good exercise to do in order to warm up the chest muscles before your muscle without weights or weight lifting routine. To perform this stretch stand in an upright position with feet shoulder width apart and then place one arm above your head with it bent at 90 degrees at the elbow. Place the other arm on your hip for support. It is almost like making the “teapot” symbol that you may have done as a child! Then with your outstretched above up over your head, lean your torso to one side until you feel a tight stretch across your chest. Hold this position for 20 seconds or so and repeat on the other side.
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