You can Build Muscle Without Weights using your own body weight. Of course, you will not be able to gain as much muscle as you would performing weight training. But, using your own body weight is a cheap and simple alternative.

You can build muscle without weights by doing these basic body weight exercises…

• Push ups
• Pull ups
• Lunges
• Squats
• Hanging leg raises

With these five basic body weight exercises you can build the major muscle groups in your body.

Push up

The Push up hits the chest, shoulders, triceps and core muscles. A wide stance push up with your hands wider then your shoulders will work the outer part of the chest.

A narrow stance with your hands close together will work more of your triceps.

If you perform a push up with your glutes high in the air and put more weight at an angle toward the ground, you will work more of the shoulders.

Pull up

The Pull up hits the back, biceps, and forearms. When you do a wide (overhand) grip pull up, you will target more of the lats. When you do a narrow (underhand) grip chin up, you will target more of the biceps and middle of your back.

Lunges

The Lunges hit the hamstrings, quadriceps, glutes, and calves. You can either do forward lunges, reverse lunges, or sideways lunges. All three types of lunges will target different parts of the leg.

Squats

A great way to build muscle without weights is to perform Squats. Squats targets the same muscle groups as the lunge but you can make this exercise more demanding by doing a one leg squat or a jump squat.

Hanging Leg Raise

To finish off the build muscle without weights list is my personal favorite ab exercise, the Hanging leg raise. This ab exercise stresses the lower portion of the abs, which is the hardest to target and also puts a great deal of stress on the upper and middle abs as well. You can also do an easier version of the hanging leg raise by bending your knees up to your chest instead of keeping your legs straight. When performing a hanging knee raise, you can also incorporate a twist to engage the intercostal muscles and the obliques.

Henry Chervenka