How to Build Muscles at Home: Best Bodyweight Exercises

How to build muscles at home

LAST UPDATED: April 15th, 2022

If you want to gain muscles you probably think the gym is the right place to do that.

Of course, that’s logical.

But what if you are on a budget, or you don’t have time and you can’t go to the gym?

Can you build muscles at home without equipment?

Of course, you can.

You just need to do the right exercises, be creative, and be persistent.

So, let’s see what are the best exercises for muscle mass you can do at your home.

These exercises are the best bodyweight exercises you can do.

How to build your muscles at home?

Here are the best exercises for every muscle group:

Chest workouts at home:


The most famous exercise, perhaps.

A bodyweight alternative for bench press.

I guess you know how to do this exercise.

There are many push-ups variations, though.

Let’s check some of them.

T-push ups

T-push ups

How to do T-push ups?

First, position your body for a standard push-up.

Then, lower your body and when you start going back up lift your arm and rotate your body towards the ceiling. Repeat with your other arm.

The benefits of T-push ups are strong chest, arms, shoulders, and core.

If you are a beginner, I recommend starting with regular push-ups first.

Diamond push-ups

Diamond push ups

One of the best bodyweight exercises for triceps.

Start in a regular push-up position.

If you are in a lower position that will engage your arms, i.e. triceps more.

Diamond push-ups or triceps push-ups are performed by forming a triangle on the floor with your thumb and index finger.

PLYO push up

PLYO push up

Again, start in a regular push up position, get down and when you push yourself back up your hands should leave the ground.

You will strengthen your core muscles and you will be closer to losing moobs.

Dive bomber push up

Dive bomber push up

Position your body in a regular push-up position and form an inverse V letter with your hips.

This is your starting position.

As you lower your legs keep them straight.

Allow your arms to bend as you push forward while your chest should almost touch the ground (like a dive bomber).

Then return to the starting position.

Repeat as many times as you can.

Tempo push up

Tempo push up

Start in a regular push-up position.

Lower down slowly and go up quickly.



Also, a very effective chest exercise.

You can do it easily somewhere in your house or in the yard.

And this exercise is not only good for your chest, but it’s one of the best exercises for triceps.

Leg workouts at home:


Bodyweight squats

A classic exercise for your legs.

How to do it?

You can do it with your bodyweight to start.

After a few days, you can do it with dumbbells if you have some.

Or simply fill a bag with some heavy things you have and put it on your back.

Split squat

Bodyweight split squat

This is an effective hamstring bodyweight exercise.

How to do this exercise?

Keep your back straight, your legs together, and your arms close to your body.

Step up and squat until you form a 90-degree angle.

Go back to your starting position and then repeat the same with your other leg.

Like with squat, after a while add some weights.

Standing calf raise

Standing calf raises

This is the best calf exercise.

You just need a doorstep for this exercise.

What’s important here is to raise your heels so that you stand on your tiptoes and then to lower your heels to feel a stretch in your calves.

Back and shoulder workouts at home:


Pull up

The best exercise for your back.


It also activates your shoulder muscles.

How to do this?

You can buy a pull-up bar and put it on the door.

Note: It will be hard to do even 1 rep in the beginning.

But don’t give up.

Someone can help you the first few days by holding your legs and slightly pushing you up.

You’ll be able to do your first pull-up soon.

If you want to read how I did my first pull-up click here.

Also, there are a few variations.

The wide grip, close grip, chin up are the best. (5)

Shoulder exercises

If you have dumbbells you can do the side lateral raise.

Side lateral raise

Don’t forget, shoulder muscles are activated when you do push ups, pull ups, dips.

Core and abs exercises at home:



You can do it anywhere.

Starting position:

Lie face down and then lift your body leaning on your elbows.

Your legs should be hip-width apart.

You need to hold that position for at least 30 seconds.

As you progress, increase to 1 minute.

There are different variations of the plank like side plank, forearm plank.

Also, when you get into shape you can do the weighted plank.

Reverse sit-ups

This exercise is great and at the same time demanding.

It affects the lower part of your abdomen.

Lie down on your back, slightly bend your legs and start lifting them up.

Now, start putting them down and hold for a few seconds before going back to your starting position.

Arms exercises at home

How to get bigger arms at home?

If you have some dumbbells you can do overhead triceps dumbbell extension for bigger triceps.

Overhead triceps extension

For biceps, you can do the biceps curl.

Biceps concentration curls

If you don’t have dumbbells don’t’ worry, your biceps and triceps will be targeted by doing pull-ups, push-ups, and dips.

Supplementation When You Exercise at Home

If you want to gain muscle mass faster you should combine the above-mentioned exercises with the best bodybuilding supplements.

If you think I will show you a steroid that will build your body overnight then you are wrong.

I suggest taking only natural supplements.

The best supplement to increase muscle mass (and keep that muscle) is definitely D-bal.


D-bal is the best natural alternative to the steroid Dianabol (best for muscle mass).

Thanks to the mix of powerful ingredients D-bal increases nitrogen retention in your muscles.

Nitrogen is essential for protein synthesis.

D-bal is safe and effective.

You can read more about D-bal here.

How to Build Muscles at Home – Bottom Line:

A gym membership can be useful, but you can grow muscles at home, as well.

If you combine the exercises mentioned above you can expect good results as time goes by.

If your goal is Mister Olympia body, then you need to hit the gym.

But, if that’s not your goal, working out at home it’s a great start.

Of course, you need to adjust your diet, too.

Anyway, start exercising.

The best bodyweight exercises to build muscle at home are:

  • A different variations of push-ups – diamond, PLYO, dive bomber, tempo
  • Dips
  • Plank
  • Pull-ups
  • Squats
  • Split Squats
  • Standing calf raise
  • Biceps curl
  • Triceps overhead dumbbell extension
  • Reverse sit-ups

When it comes to supplements, I suggest the best natural bulking supplement – D-bal.


  • Silvio

    How can I do dips at home?

    • Cliff Thomas

      Well if you have a backyard you can make something, but if you are living in flat you can do chair dips.

  • Nycolas

    What to do for chest day?

    • Cliff Thomas

      At home, you can do different variations of push ups, chair dips. If you think about the gym, you can do bench press, incline bench press, flying pecs…

  • Jerry

    What supplement to use if I am not going to the gym but I want bigger muscles?

    • Cliff Thomas

      Supplement without working out is just wasting money. You should do the above-mentioned exercises at home for muscle mass. For muscle growth, I suggest DBAL (I am using this). This is the best bulking supplement that is made ONLY of natural ingredients. You can check DBAL here.

  • Stan

    Hi, Cliff should I use supplements during quarantine? I don’t know what to do

    • Cliff Thomas

      Well, your muscles don’t know if are you in quarantine or not, so if you don’t do anything you’ll lose muscle mass for sure. If you exercise at home then you should use supplements like you always do. If you are interested in what supplement to use during quarantine I suggest you take Trenorol – it will help you retain lean muscles while losing fat layers. You can check Trenorol here.


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