Topic

Advanced Bodyweight Exercises

Browse 44 articles about advanced bodyweight exercises on LiftStrong. Evidence-based training and nutrition advice to help you get stronger and build muscle.

44 articles

Bodyweight

The Complete Guide to Dips: Chest and Triceps Builder

Dips are one of the best upper body exercises most people do wrong. Here is how to do them right, progress from zero to weighted, and build a bigger chest and stronger triceps.

6 min·Sam·Mar 28, 2026

Training Techniques

How to Do Dips Properly: Chest vs Tricep Variations

Dips are one of the best upper body exercises if you do them right. Here is how to target your chest or triceps and avoid shoulder problems.

10 min·Jeff·Feb 10, 2026

Bodyweight

10 Best Bodyweight Exercises for Total Fitness—No Equipment Needed

Discover the top 10 bodyweight exercises to achieve total fitness without any equipment. Get fit anywhere with these effective, equipment-free workouts.

4 min·Jeff·Sep 12, 2024

Strength Training

Building Bigger Biceps Without Weights: The Ultimate Guide

Discover how to build impressive biceps without weights. Learn 6 essential bodyweight exercises, workout routines, and expert tips for maximum arm gains at home.

4 min·Jeff·Oct 2, 2024

Bodyweight

Bodyweight Strength Training Exercises for Home Workouts

Read our comprehensive guide on bodyweight strength training exercises for home workouts.

3 min·Jeff·Aug 19, 2024

Bodyweight

Pistol Squat Progression: From Zero to One-Leg Squat

The pistol squat looks impossible until you break it into steps. Here is a practical progression that takes you from struggling to standing on one leg all the way to a full pistol.

6 min·Jess·Mar 28, 2026

Bodyweight

Ring Training for Beginners: Build Gymnast-Level Strength

Gymnastics rings are the most underused piece of equipment in any gym. Here is how to start ring training from scratch and build the kind of upper body strength that turns heads.

7 min·Sam·Mar 28, 2026

Bodyweight

The Bodyweight Pull Workout: No Gym, No Problem

You can build a strong back, biceps, and rear delts with nothing but your bodyweight and a pull-up bar. Here is a complete pull workout for when you cannot get to the gym.

7 min·Jess·Mar 28, 2026

Strength Training

How to Program Accessory Work Around Your Main Lifts

Your main lifts build the foundation. Your accessories fill in the gaps. Here is how to choose, organize, and progress accessory work so it actually supports your big lifts instead of just adding fatigue.

8 min·Olivia·Jan 25, 2026

Strength Training

Sticking Points: Why Your Lift Stalls and How to Fix It

Everyone has a point in the squat, bench, or deadlift where the bar just stops. That sticking point tells you exactly what is weak and how to fix it.

9 min·Jeff·Feb 5, 2026

Muscle Building

Blood Flow Restriction Training: Build Muscle With Lighter Weights

BFR training uses elastic wraps or cuffs to partially restrict blood flow during light-weight exercises, triggering muscle growth at loads as low as 20-30% of your max.

8 min·Sam·Mar 8, 2026

Strength Training

Single-Leg Training: Why Unilateral Work Makes You Stronger

Your dominant leg is doing more work than you think. Single-leg exercises expose and fix imbalances, build real-world stability, and can even increase your bilateral squat and deadlift numbers.

8 min·Olivia·Mar 8, 2026

Muscle Building

The Best Bicep Exercises Ranked by EMG Activation

We ranked the top bicep exercises by muscle activation data. Some of the results will change how you train arms.

8 min·Jeff·Feb 8, 2026

Workout Programs

Push Pull Legs: The 6-Day Split for Maximum Growth

The PPL split is the gold standard for serious lifters. Here is a complete 6-day program with exercise selection, progression, and periodization.

12 min·Jeff·Feb 10, 2026

Workout Programs

Chest Workout at Home: No Bench Needed

You do not need a bench or a gym to build a solid chest. This bodyweight and minimal-equipment workout will prove it.

9 min·Jeff·Feb 10, 2026

Training Techniques

Overhead Press vs Lateral Raises: Best Shoulder Exercises Compared

Both exercises build shoulders, but they do it in completely different ways. Here is when to prioritize each one and how to program them together.

10 min·Jeff·Feb 10, 2026

Injury Prevention

How to Train with Lower Back Pain Safely

Lower back pain does not mean you have to stop training. Here is how to keep lifting while your back heals, plus exercises that actually help.

11 min·Jeff·Feb 10, 2026

Injury Prevention

Shoulder Impingement: Exercises to Fix and Prevent It

That pinching pain when you raise your arm overhead? Probably shoulder impingement. Here is what causes it and the exercises that actually fix it.

12 min·Jeff·Feb 10, 2026

Muscle Building

Science-Backed Hypertrophy: Junk Volume Explained

Stop wasting sets. Learn how to identify and eliminate junk volume for maximum muscle growth.

2 min·Jeff·Nov 30, 2025

Push-Up Workouts

100 Push-Ups a Day: 30-Day Challenge Results

We did 100 push-ups every day for 30 days. Here are the real results.

2 min·Sam·Oct 5, 2024

Strength Training

10 Best Free Weight Exercises for Beginners

Read our comprehensive guide on 10 best free weight exercises for beginners.

5 min·Jeff·Sep 22, 2024

Strength Training

The Benefits of Compound Exercises in Strength Training

Discover how compound exercises can revolutionize your strength training. Build muscle, burn calories, and boost overall fitness with these efficient workouts.

6 min·Jeff·Aug 19, 2024

Bodyweight

6-Week Bodyweight Bootcamp: No Equipment Home Workout Plan

A structured 6-week bodyweight program with three progressive phases, real modifications, and warmup routines. No equipment, no gym, just a plan that works.

12 min·Jeff·Aug 20, 2024

Recovery

Strength Training for Improved Flexibility and Mobility

Strength training can boost flexibility and mobility by building strength through a full, pain-free range of motion. This guide explains the science and gives exercises and programs you can start today.

9 min·Jeff·Aug 19, 2024

Recovery

How to Fix Anterior Pelvic Tilt: Exercises and Stretches

Read our comprehensive guide on how to fix anterior pelvic tilt: exercises and stretches.

3 min·Jeff·Aug 20, 2024

Strength Training

Winter Sports Preparation: Strength Training for Skiing and Snowboarding

Transform your skiing performance with our 6-week strength training guide. Learn essential exercises for injury prevention and enhanced mountain performance this winter.

4 min·Jeff·Nov 26, 2024

Push-Up Workouts

Handstand Push-Ups: Mastering the Advanced Shoulder and Core Exercise

Read our comprehensive guide on handstand push-ups: mastering the advanced shoulder and core exercise.

3 min·Jeff·Aug 20, 2024

Push-Up Workouts

The Perfect Push-Up Form: Common Mistakes and How to Fix Them

Push-ups are a fundamental exercise for building upper body strength, but achieving the perfect push-up form can be challenging. In this article, we will explore common mistakes and how to fix them to ensure you get the most out of this powerful bodyweight exercise.

3 min·Jeff·Aug 20, 2024

Strength Training

4-Week Kettlebell-Only Workout Plan for Total Body Conditioning

Transform your fitness with our 4-week kettlebell workout plan. Build strength, endurance & power with full-body exercises. Get started now!

5 min·Jeff·Aug 20, 2024

Pull-Up Training

Zero to 10 Pull-Ups in 30 Days: Beginner's Guide and Workout Plan

A 4-week pull-up program with specific exercises, sets, reps, and progression for going from zero pull-ups to your first 10. Includes dead hangs, negatives, band-assisted work, and inverted rows.

16 min·Jeff·Aug 20, 2024

Pull-Up Training

Pull-Up Alternatives: 15 Exercises for Back Strength Without a Bar

Read our comprehensive guide on pull-up alternatives: 15 exercises for back strength without a bar.

3 min·Jeff·Aug 20, 2024

Muscle Building

Top 20 Compound Exercises for Building Mass

Read our comprehensive guide on top 20 compound exercises for building mass.

3 min·Jeff·Aug 20, 2024

Muscle Building

How to Break Through Muscle Building Plateaus: Advanced Techniques

Read our comprehensive guide on how to break through muscle building plateaus: advanced techniques.

3 min·Jeff·Aug 20, 2024

Muscle Building

Best Strength Training Exercises for Building Muscle Mass

Read our comprehensive guide on best strength training exercises for building muscle mass.

3 min·Jeff·Aug 19, 2024

Strength Training

Functional Strength Training: Exercises for Everyday Life

Read our comprehensive guide on functional strength training: exercises for everyday life.

4 min·Jeff·Aug 19, 2024

Push-Up Workouts

Plyometric Push-Ups: Explosive Power Training for Upper Body

Explore the world of plyometric push-ups in this detailed guide that covers everything from the basics of execution to advanced techniques and benefits for explosive strength development.

3 min·Jeff·Aug 20, 2024

Pull-Up Training

Pull-Up Bar Exercises: Full Body Workout Using Just a Bar

Read our comprehensive guide on pull-up bar exercises: full body workout using just a bar.

3 min·Jeff·Aug 20, 2024

Pull-Up Training

Rock Climbing and Pull-Up Strength: How They Complement Each Other

Discover how pull-up strength can revolutionize your rock climbing performance. Learn the best exercises and techniques to build power and endurance on the wall.

3 min·Jeff·Aug 20, 2024

Strength Training

Functional Fitness: Exercises That Improve Everyday Life Activities

Read our comprehensive guide on functional fitness: exercises that improve everyday life activities.

3 min·Jeff·Aug 20, 2024

Muscle Building

Isometric Exercises for Muscle Hypertrophy: Incorporating Static Holds

Read our comprehensive guide on isometric exercises for muscle hypertrophy: incorporating static holds.

3 min·Jeff·Aug 20, 2024

Bodyweight

30-Minute Bodyweight Park Workout for Outdoor Training

Read our comprehensive guide on 30-minute bodyweight park workout for outdoor training.

3 min·Jeff·Aug 19, 2024

Workouts

15-Minute Morning Routine: Dumbbell Exercises to Start Your Day

Read our comprehensive guide on 15-minute morning routine: dumbbell exercises to start your day.

3 min·Jeff·Aug 19, 2024

HIIT & Cardio

20-Minute Bodyweight AMRAP (As Many Rounds As Possible) for Men

Read our comprehensive guide on 20-minute bodyweight amrap (as many rounds as possible) for men.

3 min·Jeff·Aug 19, 2024

Bodyweight

Lunch Break Workout: 25-Minute Bodyweight Routine for Men

Read our comprehensive guide on lunch break workout: 25-minute bodyweight routine for men.

3 min·Jeff·Aug 19, 2024

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