5 Little-Known Home Workouts for Mass
Use These to Create a Well-Rounded Bodyweight Workout
Back and Biceps
Inverted Curls
Target Muscle(s): Biceps + Lats
- Initiate the movement once arms are fully extended
- Get a nice squeeze at the top of the range.
- Control your body on the way down (3-4 seconds)
- Elevated feet with chair to make the movement more difficult
Inverted Rows
Target Muscle(s): Upper Back + Biceps
- Initiate the movement once arms are fully extended
- Get a nice squeeze at the top of the range.
- Control your body on the way down (3-4 seconds)
- Elevated feet with chair to make the movement more difficult
Feet Elevated Inverted Rows
Target Muscle(s): Upper Back + Biceps
- Initiate the movement once arms are fully extended
- Get a nice squeeze at the top of the range.
- Control your body on the way down (3-4 seconds)
Side to Side Inverted Rows
Target Muscle(s): Upper Back + Biceps
- Initiate the movement once arms are fully extended
- Alternate from left to right
- Get a nice squeeze at the top of the range.
- Control your body on the way down
Door Pull Ups
Target Muscle(s): Back + Biceps
- Stuff a towel underneath door for stability
- Feel free to utilize narrow or wide grips
- Initiate the movement from a dead hang
- Get a nice squeeze at the top of the range.
- Control your body on the way down
- Use a spotter for assistance if you cannot perform on your own
Shoulders
Push Back
Target Muscle(s): Front Delts + Mid Delts
- Use little to no leg drive
- Lower your chin as close to the floor as possible
- Push up till your arms are fully extended
- Control your body on the way down
Feet Elevated Pike Push Up
Target Muscle(s): Front Delts + Mid Delts
- Lower your chin as close to the floor as possible
- Push up till your arms are fully extended
- Control your body on the way down
Feet Elevated Pike Push Up
Target Muscle(s): Front Delts + Mid Delts
- Lower your chin as close to the floor as possible
- Push up till your arms are fully extended
- Control your body on the way down
3 Point Pike Push Up
Target Muscle(s): Shoulders + Triceps
- Lower your head completely through chairs (or whatever you're using)
- Push up till your arms are fully extended
- Control your body on the way down
Rear Delt Raises
Target Muscle(s): Rear Deltoids
- Lower your body as much as possible for a full extension
- Push through your elbows
- Control your body on the way down