How to Get Buff Without Any Workout Equipment

By Kevin Rail

When it comes to getting buff, the first thing that usually comes to mind is bench presses, squats, bicep curls and military presses. There are two things that all of these exercises have in common: They are effective and they require workout equipment. But there is another form of exercise that is also effective that does not require workout equipment and it can make you buff. All you need is a body and a little creativity.

Do some pike pushups. Pushups are a staple in a body weight workout. Any type of pushups are effective but one particular type works your chest, triceps, shoulders and back all at the same time: pike pushups, also known as "Hindu pushups." To perform these, get into a plank position. Now walk your hands back slightly as you lift your butt up in the air. Your body should now be in a 90-degree angle. Lower your face towards the ground until your nose is about an inch away, then push yourself back up.

Work your triceps. Tricep dips are an exercise that can be performed on chairs or even on the ground. To do the exercise on the ground, sit on the ground with your feet flat on the floor and your knees bent 45 degrees. Place your hands at your sides facing forward with your arms tight against your ribcage. Lift your hips up in the air and slightly forward. From here, bend your elbows and slowly lower your body until your butt almost hits the floor, then push yourself back up.

Do some pullups to focus on your back. To do pullups, you need an open stairway. Grab a hold of a step with a shoulder width grip. Pull yourself straight up until your chin is the height of the step, then lower yourself down. When you do this, angle your head back and your body forward as you pull up. This will give you enough clearance between the steps. Just make sure to keep your core tight and your body straight. If you have access to an open beam such as in a garage or barn, you can also do wide grip pullups to recruit more of your lat muscles.

Work your biceps. To work your biceps, do the same thing you did with pullups, except turn your palms in so they are facing your body. These are also called chinups. Another way to work the biceps is by placing your hands about 6 inches apart on the step. These are called close grip pullups.

Work the legs. Squats, lunges, step ups and calf raises can all be done without equipment. But there is one exercise that is really intense and it not only works the legs, but it also works the core. It is called a star jump or star burst. To perform the exercise, squat down really low, tuck your arms in against your body, then jump and explode out of your squat and extend your arms and legs so they make an "X" shape.

Hit the abdominals. The abs can be worked by doing crunches, leg raises, side crunches and bicycle abs. Another effective exercise is called a mountain climber. To perform this exercise, get into a plank position. Lift one foot and bring that knee in towards your chest. Alternate bringing each knee forward in a smooth fashion. You are basically running in place from a horizontal position.

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