Gaining Mass with Basic Bodyweight Exercises
How to Perform Basic Exercises for Advanced Results
See some of these exercises in action!
Feet Elevated Push Ups
Target: Chest + Triceps
- Elevate feet for less leg drive
- Lower your body until your face is about 1-2 inches from the ground
- Control your body on the way down (3-4 seconds)
Assisted 1 Arm Push Up
Target: Chest + Triceps
- Use the assistance arm as little as possible
- Lower your body until the target arm is at 90 degrees
- Control your body on the negative
3 Point Push Up
Target: Chest + Triceps
- Lower your body to a full stretch of the pecs
- Use as little leg drive as possible
- Remove feet elevation to target upper pecs*
- Control your body on the negative
3 Point Dip
Target: Triceps
- Lower your body to a full stretch of the triceps
- Use as little leg drive as possible
- Control your body on the negative