The 5 Benefits of Incorporating Bodyweight Exercises Into Your Training

Most lifters use plenty of equipment for weighted exercises during their workout routine. From barbells to power racks, leg press machines to cable pulleys, these tools are perfect for pushing your body to the limit and making the gains that help you fill out your bodybuilding clothing. That said, have you considered the hidden power of bodyweight exercises like push-ups, pullups, dips, sit-ups, and other popular movements? You might find that they add something unexpected to your routine.

Bodyweight Training Is Anything But Easy

Think bodyweight exercises are easy? Yeah, you might bench three plates, but banging out a set of 50 or 100 push-ups without rest can add an intense pump to your routine. Bodyweight exercises are all about reps and range of motion, so you can make them as challenging as you want. Over time, focus on increasing the number of reps and incorporating pauses or variations into the movement. If you want to take things up a notch, try wearing a weighted vest for your pullups and push-ups for some added strength gains with these classic exercises.

No Equipment? No Problem

There’s no better feeling than having the entire gym to yourself. Nobody is there to swipe your machine when you walk to the water fountain or take your bench when you just needed to grab an extra plate. But, as you know, these solitary workouts are few and far between. Most of the time, you’re left fighting for access to the only available chest fly machine or the last set of dumbbells on the rack. Bodyweight movements can help you fill in the gaps when equipment is in short supply. All you need is an open spot on the floor, and you can get after it.

Hit Those Sneaky Stabilizer Muscles

Isolation movements are the name of the game for adding size and targeting specific muscles. But the problem is they can leave those sneaky little stabilizer muscles behind. Along with other compound movements, bodyweight exercises can help you work on improving your balance and mobility by working your stabilizer muscles, which is critical when you’re going for a crazy heavy PR. Don’t underestimate the progress-boosting power of your own body weight.

Emphasize Form and Endurance

It’s easy to let your form start to slip when you’re deep into a heavy set of squats. When you’re training with lighter weight or just your own body weight, bad form has nowhere to hide. The better your form, the better you can target your chest, arms, legs, or whatever muscle groups you’re focusing on. While bodyweight movements might not provide the excitement of slapping plates onto a barbell, they’re essential for improving your muscular endurance in the long run.

Finalize a Ferocious Pump with Burnout Reps

There’s nothing worse than leaving the gym without feeling like you’ve left it all on the gym floor and got a super good pump. Some days the pump comes easier than others, but burning out with some push-ups, bodyweight squats, dips, or another exercise will have any lifter shaking in their bodybuilding clothes. Even if you don’t want to include these exercises in your daily or weekly routine, keep them as your secret weapon for that extra intense pump at the end of a long workout.

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