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  1. #1
    Registered User Spazonias's Avatar
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    Best Bodyweight Exercises?

    Hey guys I was wondering what are the best bodyweight exercise for the following muscles:

    Forearms, shoulders, back, biceps, triceps, chest, hams, quads, calves, and lower back.

    PS bodyweight exercises only no weights:-P
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  2. #2
    Registered User PROSA's Avatar
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    Originally Posted by Spazonias
    Hey guys I was wondering what are the best bodyweight exercise for the following muscles:

    Forearms, shoulders, back, biceps, triceps, chest, hams, quads, calves, and lower back.

    PS bodyweight exercises only no weights:-P
    Not all of those areas can be worked with bodyweight exercises alone. For those that can, however, the best exercises are as follows:
    Chest - dips
    Triceps - dips
    Back (upper) - chins/pullups
    Biceps - close-grip chins
    Hams - glute-ham raises
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  3. #3
    Registered User Spazonias's Avatar
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    no pushups?
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  4. #4
    We on TV? juiceisub3r's Avatar
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    why not calf raises off of stairs? give those a try if u plz
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  5. #5
    Registered User Spazonias's Avatar
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    what do you mean? how can I do those?
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    Registered User rednek's Avatar
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    Forearms – ?
    Shoulders - Handstand Push-Ups
    Back - Pullups of any variety
    Biceps – Close Grip Chins
    Triceps – Narrow Grip Pushups (Triangles)
    Chest - Pushups
    Hams & Quads - Bodyweight squats
    Calves – Calf raises on stairs
    Lower back - Supermans

    You should be able to look through the exercise section to find any of these.
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  7. #7
    Quality Over Quantity mischiev's Avatar
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    Originally Posted by rednek
    Forearms – ?
    Shoulders - Handstand Push-Ups
    Back - Pullups of any variety
    Biceps – Close Grip Chins
    Triceps – Narrow Grip Pushups (Triangles)
    Chest - Pushups
    Hams & Quads - Bodyweight squats
    Calves – Calf raises on stairs
    Lower back - Supermans

    You should be able to look through the exercise section to find any of these.
    yep, that's a good guide.
    though triceps bw exercise should be diamond pushups not triangle hehe.
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  8. #8
    Registered User Spazonias's Avatar
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    Hehe. Nice btw guys whats teh dif between chinups and pullups and do you know of a good way to build something that will hold my weight so i can do pullups and stuff on?
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    Registered User MT!'s Avatar
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    You could just go to play it again sports or sports authority or any such place and buy a chin up bar. They go between any doorframe in your house and are very sturdy. Not too expensive either. Probably cheaper than anything you could build
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    chest - pushups (need to add weight, not very practical), so I guess I'll have to go with dips
    back - pullup/chinup
    triceps - pushups (again the best but not very practical), so dips
    biceps - chinup/CG pullup
    shoulder - handstand pushups.
    calves - one leg calf raise
    quads - squat/pistol squat
    forearm - fingertip pushups
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    Originally Posted by Spazonias
    Hehe. Nice btw guys whats teh dif between chinups and pullups and do you know of a good way to build something that will hold my weight so i can do pullups and stuff on?
    they are exercises which you pull yourself up, then lower yourself down. Chinups are with your palms facing you, pullups are when your palms facing the other way
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  12. #12
    Registered User Spazonias's Avatar
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    oooh i do chinups much easier then :-P I know what they are I just didnt know the difference thanks though dude
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    oh hey, u want to work ur forearms rite? do pull ups, it will work your foremans too along with biceps and the back
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  14. #14
    We on TV? juiceisub3r's Avatar
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    Originally Posted by Spazonias
    what do you mean? how can I do those?
    goto a set of stairs

    position your feet on the edge and hold onto a banister or whatever with one arm and just do them like ur using a weighted machine
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  15. #15
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    chin ups/ pull ups work the forearms and grip real well, especially with a thicker bar or using bath towels draped over the bar.
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