The Benefits of Pull Ups for Bodyweight training

The leaner you are the better your pull up ability will become. Fat people don’t do many pull ups and pull up masters are very rarely (if ever) fat. When you set a goal of putting up massive numbers on the pull up bar it’s good encouragement in the quest to also get lean.

Benefits of Pushup and Dips – for Bodyweight training systems.

What are the Benefits of the Pushup


What do we get ? we get A solid hard chest, horse shoe triceps and ripped abs and stronger lower backs and core muscles overall..

The result is Sky rocketing upper body power.

The pushup and its cousin the bodyweight dip offer all this and much more. If you had to choose only two exercises to perform these two would be the first half (the second being pull ups of course!)

The Push Up –

Remembering that over time we will discover the standard pushup , hands under the shoulders, the wide stance pushup, with the hands outside of the shoulder width and the closed pushup where the hands are almost of top of each other. Never mind the one handed pushup, the push with a clap, and so on.

fitness ball pushups

Keys to the Great Pushup:

1. Keep your body stiff and tight – including your abs.
2. Elbows at a forty five degree angle at the sides of your body.
3. Take a breath as you lower your chest to the floor.
4. Exhale as you press up.
5. Repeat.

Option for Box Pushups 

Raising the hands higher allows you to get a deeper chest position , increasing the work on the triceps and chest ares.


Points to consider for the pushup

  1. Always use correct technique , even to the point where if it starts to fail stop, and simply try to improve the quantity the next session its all about quality and not quantity.
  2. Engage Your Mind when completing the pushups – visualise your hands driving through the floor as you drive upwards with explosive power.
  3. Raise your feet off the ground higher than your body ( on a chair or fitness ball) this gives emphasis on the upper chest.
  4. Build the numbers daily – anything up to 100, 500 is normal for bodyweight training


The Dip ( or Dynamic Dips)

After pushups our next powerful chest, triceps and really total upper body builder is the dip. How we choose to do dips depends on our strength levels, conditioning and what we have in our surroundings to perform our dips on.

Best option is a Parallel Bar dip

parralell bar dips Parallel Bar Dips. The traditional dip that requires the most starting strength to begin training with. With your hands on two bars (or handles) you dip your entire body and press it back up using your upper body power.

Many school yards have parallel bars to dip from allowing you to train for free in the sun while forging a mighty upper body.


Second Easier Option is the reverse dip – ( Chair or bench, garden wall)


reverse dips chair

Chair Dips.

Putting your hands on a chair behind your back while your legs are extended and heels resting on the floor or a second chair (your body should be roughly “L” shaped when you finish )

This offers a much easier dip version for those who find full dips too difficult.


The Two Chair Dips

chair dips 2 chairs

Uses two chairs for the home or office and is simple to perform for anyone . legs as far out as possible – lower body straight and tight , hands facing forwards or back (your choice) Take the backside as low as you can go and then back up. Repeat : for a set number or to failure .




30 Pushup Variations for Bodyweight training

Pushup Variations for Bodyweight training

What is the basic pushup 

pushup method

1. Keep your self stiff and tight – including your abs.
2. Elbows at a forty five degree angle at the sides of your body.
3. Take a breath as you lower your chest to the floor.
4. Exhale as you press up.
5. Repeat.



Ready to knock a few other options (Image is at the bottom of the page)

1. Yoga push-up

1. Start in the standard push-up position, hands about shoulder-width apart.

2. Push up, fully extending your arms, and raise your butt, forming a 90-degree angle at your waist.

3. Return to the starting push-up position.

4. Exhale and slowly lower yourself into the down position of a typical push-up so that your elbows are at a 90-degree angle and your chest is hovering just above the floor. Hold for 10 to 60 seconds while continuing to breathe.

5. Lower to the floor or return up.

Benefit: Taps the core and works stabilization muscles as it robs the standard push-up of its momentum by holding in place. Great for increasing flexibility throughout the body and elongating the spine.

2. Atlas push-up

Atlas I: With your feet on the ground, place each hand on separate chair seats, or other raised platforms, so that your body can dip down in between.

Atlas II: Feet on one chair, hands on two chairs (shown).

Atlas III: Hands on the ground, feet on a chair or elevated at least 10 inches above your hands.

Benefit: Sculpts, strengthens and enhances range of motion. The deeper dipping also stretches the pecs while building lung capacity and endurance.

3. Full planche

1. Lie flat on your stomach, toes to the ground.

2. Place your hands, palms down, near your waist, fingers pointing toward your toes.

3. While keeping your core tight, push your body completely off the ground, forming a slight arc.

4. Lower down.

Benefit: This is the “ultimate push-up,” says author Mark Lauren, because it works everything from your traps to your glutes. “You can do this exercise, staying just in the one- to 12-rep range, and be continuously challenged by it for years.”

4. Gecko push-up

1. Begin in a standard push-up position. In one fluid motion:

2. Tilt your head to the left as you lower down, while bringing your left knee up to your left elbow.

3. Return your leg to the original position as you push back up.

4. Repeat on the other side.

Benefit: Core conditioner and cardio killer.

5. Panda push-up

1. Begin in the standard push-up position. In one fluid motion:

2. As you lower down, tuck your left elbow in and roll onto your left side.

3. Immediately roll back into the start position.

4. Repeat on the other side.

Benefit: Focuses on the triceps and side stabilization.

6. Spider-Mans

1. Stretch out on the ground, face down, with your feet together and arms extended over your head.

2. Bend your wrists with fingertips on the ground.

3. Inhale deeply, tighten your abs and press up to elevate your entire body like a bridge.

Mark Lauren likes to kick it up a notch by starting with his belly on the floor but his hands and feet on phone books. A variation of this exercise is the Diamond Plank, performed with your hands flat on the ground, fingers forming a diamond.

Benefit: Works just about everything, but focuses heat on the core, back and chest. Protect your lower back by keeping your midsection rock hard through the exercise.

7. Hindu push-up

1. Get into the starting position this way: From standard push-up position, hands a little wider than shoulder width, walk your feet up and spread them even wider, forming a “V” with your body at the waist and your butt in the air, looking backward through your legs.

2. Shift forward, bending your arms as your head comes down past your hands.

3. Follow through by dropping your hips and pushing back up, looking forward as your waist and back arch toward the floor.

4. Push your hips back up to the start position, forming a complete rotation and taking care not to bend your arms a second time.

5. To make it a dive bomber push-up, do the entire movement in reverse starting from the arched position.

Benefit: A favorite of Bruce Lee because it works the legs, back, chest, shoulders, arms, hips and abs. It’s even said to tone internal organs.

8. Chinese push-up

1. With your heels together, bend and form a 90-degree angle at your waist with your butt in the air, legs and arms extended, back straight. Form a diamond with your hands flat on the floor about 3 feet from your toes.

2. Bend your arms at the elbow while keeping everything else fixed.

3. Bring your head to your hands and return.

Benefit: Works triceps and deltoids.

9. Pec flies

1. Lie on your stomach, arms out to the sides forming a “T,” with a towel under each hand.

2. Keeping your arms extended and body straight, slide your hands in toward your chest.

3. Slowly slide your arms back out.

Benefit: Pounds the pectorals, but also hits the core and shoulders.

10. S&M push-up

1. Start in a standard push-up position.

2. Raise one leg straight back behind you while extending the opposite arm to the front.

3. Keeping your head up, hold as long as you can, and then switch sides.

4. To intensify the exercise, perform push-ups with either arm.

Benefit: Extreme core builder plus pecs, triceps and deltoids. Incredible spine stabilizer.

11. “T” push-up

1. With a dumbbell in each hand, get into a standard push-up position, feet slightly apart and arms extended.

2. Bending at the elbows, lower down as far as you can.

3. As you push back up, lift one hand straight up, rotating your body to form a “T.”

4. Return to the starting position and repeat.

Benefit: Builds muscles mass while working obliques. One of the few exercises that trains rotational strength.

12. Handstand push-up

1. Starting with your back to a wall, get down onto your hands and knees and walk your feet up the wall.

2. Walk your hands back to the wall, arms fully extended.

3. Tightening your core, but not arching your back, lower your body slowly until your head almost touches the floor.

4. Return and repeat.

Benefit: Works shoulders, triceps and core. Bring your hands together for more emphasis on triceps, or do some shrugs to tap your traps more.

13. One-arm push-up

1. Warm up with a quick set of standard push-ups.

2. Start in standard push-up position with feet a bit wider than shoulder width and hands a little closer.

3. Put one hand behind your back.

4. Spread fingers on the ground wide.

5. Lower down, keeping your shoulders parallel and your working elbow tucked into your ribs.

6. Focus your weight toward your pinkie as you push back up.

7. Alternate hands with each set.

Benefit: Full-body workout that can humble even the most hard core because of its unique demands on strength and coordination. Another of the few exercises that trains rotational strength.

14. Inverse push-up

1. Lie down on your back, knees up, feet flat.

2. Fold your arms back with hands flat by your ears, fingers pointing to your toes, elbows angled out.

3. Exhale as you push your whole body up.

4. Inhale as you slowly lower back down.

Benefit: A great butt-burner that also work triceps, deltoids and lower back. Keeps you from becoming a hunched-over old person.


Remember: For most push-up variations, you can add or reduce difficulty by adjusting your angle of attack. Using steps, chairs, countertops and even walls, raise your hands for less resistance and your feet for more.

15. Back-of-the-hands push-up

Start in the standard push-up position but with the backs of your hands on the ground, fingers pointing inward, then lower your body until your arms are bent at least 90 degrees.

Benefit: Strengthens wrists and works the pecs, rhomboids and lats more than a standard push-up, says Andre Turan, who earned a world record by doing 40 of these with a 40-pound weight strapped to his back.

16. Speed push-up

This looks like a standard push-up, but with three-quarters range of motion — stopping short of fully extending your arms — and performed with explosive speed. To determine optimal rep count, see how many you can do for 15 to 60 seconds, then train with half that number for three to five sets, but (because you’re building for speed) never going to max.

Benefit: Works cardio and builds speed for flying fists of fury, says former Marine and martial arts instructor Eddie Kowacz.

17. Boxer push-up

On your fists.

Benefit: Strengthens wrists while toughening knuckles.

18. Staggered hands push-up

Start in a standard push-up position, then move one hand forward and one hand back. Switch hand positions with each set. Increase difficulty by bringing your hands one in front of the other so that you lower down with one hand under your forehead and the other at your sternum.

Benefit: Works triceps, core, shoulders, pecs.

19. Clapping push-up

Push up with enough power so that your hands leave the floor long enough to clap with each rep. If that’s too hard, start without claps, then add them for more difficulty.

Benefit: A great way to build explosive power and give yourself a round of applause as you go.

20. Basketball push-up

Start in a standard push-up position, with one hand on a basketball. Lower the shoulder without the ball as close to the ground as possible. Switch hands with each set.

Benefit: Taps stabilizer muscles and core. Go stabilizer crazy: Put different-size balls under both hands and even your feet.

21. Maltese push-up

Your hands are planted wider and farther down, closer to your hips chest above your hands

Benefit: A favorite of gymnasts looking to perfect the Maltese cross technique, it’s a core and stabilizer killer.

Images for the Above 21 variation of pushups

21 pushup variations

Stretching and Warming Up with Bodyweight training

Stretching and Warming Up

It needs to be stated here that no matter what type of training we engage in safety should always come first.

Bodyweight training is no exception to this golden rule. After all when injured we can hardly train at all can we? So paying close attention to things like warming up and stretching before our training sessions is mandatory and in fact ultimately leads us to getting stronger and fitter in no time at all. So pay close attention to this chapter.

These suggestions are simple, but they should not be skipped or glossed over, 

Bodyweight Training Warm Ups- Involve Stretching

The Warmup sessions for Bodyweight Training is much less complicated than some of the warm ups you may be used to if you have done much or any weight lifting.

Our primary goal is to get the blood flowing and raise our bodies core temperature before we do our light stretching. This helps make us more limber for our stretches and further reduces our chance of injury.

How you choose to do this is really a matter of personal choice, but I suggest you aim for the ten minute mark. A brisk walk or jog is what I choose to do most often, but if you prefer using the bike or a rowing machine that’s fine too.

Many people who are involved in other forms of combat sports go old school and jump rope or hit the punching bag. As long as we accomplish the goal of getting our blood circulating and temperature rising without overdoing it feel free to choose which ever cardio method you prefer

We will supply a specific warm up program for you in the training segment of this website. However some important points for you to  consider are listed below

  1. Consider allowing 15 minutes for warm up and stretching
  2. Never Bounce while doing your stretches
  3. Try to use semi opposed stretches where you control the stretch and not a partner.
  4. Control your breathing throughout both the warm up and stretches.
  5. Some say that there is a magic 30 seconds to hold the stretches.
  6. Never stretch into the area of pain – pain means injuries or damaged tissue
  7. Consider Yoga as a part of your warmup and stretching

Warm up and Stretching Routines Here:

Why use Bodyweight training

Benefits of Bodyweight training systems.

Bodyweight Training is a Not really a Totally New system. If you have any kind of kind of health club experience you would understand the need for a training system that does not require excessive monies to spend . Working out in a Fitness centre or health club is expensive, and that expense carries on month by month . With some of the costs continuing for as long as you are a member, and in some cases that can be as much as $720 a year – What we are looking at is a method of training that doesn’t not require that level of expense and in fact it can be free or if you choose a limited costs with portable training equipment that costs little and weighs nothing.

The new challenge Bodyweight Training provides.

No more waiting on a person to assist you while you bench press, or you playing around on the most up to date fitness machine at the fitness centre. Rather you will be in a lace where you will be cranking out pushups and also hitting the chin up bar in the door method.

You may discover as we have other options to add to your bodyweight training and that would be Resistance Bands ( big rubber bands) , training mats, Suspension trainers that hang from any door in your home , backyard or a hotel room when travelling .

This type of equipment that can be carried with you form place to lace , allowing to  train anywhere anytime.

Lets look at the benefits of bodyweight training 

Bodyweight Training Torches Body Fat.

Missing your abdominal muscles? Follow a Bodyweight Training only program and you’ll locate your missing six pack in no time. Many of us obtain extremely shredded bodies using Bodyweight Training only, with just minimal cardio. Bodyweight training burns fat its that simple.

Bodyweight Training Heals Injuries as well as Builds Versatility.

Pounding the weights for year after year typically leaves us with a laundry list of unhealed injuries. Lots of those will quickly heal up when we change our training method and focus on Bodyweight Training alone.

On top of this the flexibility benefits can be compared to that of the original Bodyweight Training technique – yoga (which was initially utilized by Indian warriors as a conditioning method!).

Bodyweight Training Turbo Charges Endurance.

Kiss the treadmill bye-bye. High rep fast Bodyweight Training will construct real endurance WHILE you construct fantastic looking muscle!

Bodyweight Training Gets You Fit On A Spending plan.

Aside from some guideline (which you read now) you can train with no included expense at all. If you are trying  to save money? Then you can obtain fitness without going near a fitness center, and avoid high on going costs. If you choose to add equipment you can do so at little costs and do so as you can afford it.

Bodyweight Training Builds Toughness.

Reality may well be, that the hardest guys worldwide train by complying with Bodyweight Training  specifically. Army elite training systems and also unique pressures, allow fighters, wrestlers as well as blended martial followers – even inmates in our worldwide (most dangerous) jails follow bodyweight training principles.

Bodyweight Training will make you fit, healthy as well as challenging you daily!

Lets take a look at the programs that are available to you, some of which we will do our best to open your eyes to a whole new technique to accomplishing your fitness goals. Be prepared to think a bit out of box and you might never want to raise a weight once again. The best body of your life is waiting for you.

Read On here:

Bodyweight Training for the Core – Front and Back – All for Rugby Players

Bodyweight training for core muscle groups

To date we have discussed the various elements of training from the upper body, with chins, pull-ups, pushup and there variations. The last but by no means least is the work we have to do to strengthen the core muscles front and back.

Lets start with the lower back given the last lot of leg work dealt with some that area up to the gluten and quads. Lets look at where we start.

Standing Wall Walk –

Firstly do not get these confused with the wall walk to a handstand position used often in cross fit – this exercise is designed to improve your lower back flexibility and strength and is not a shoulder exercise – watch the video below and follow the steps we have provided for you – below the video. Be aware that this is often a difficult exercise care and safety comes into play so have someone on hand to assist you when you start these. “This exercise is ideal for Props and Locks”


As stated wall walks is one the most difficult  body weight exercises that you can do for your entire body. It incorporates almost every muscle in your body and puts tremendous strain on your muscles. This is by far one of my hardest exercises!


In order to properly perform wall walks, stand facing away from a wall about 2 to 3 feet. Your feet will be about shoulder width apart.

Lean backwards and place your hands on the wall. Begin to walk your hands down the wall while arching backwards. Your face will be facing the wall.

Continue to walk all the way down until your head touches the floor. Slowly walked back up until you are starting position. If you cannot get all the way down to the floor, don’t worry about it. Go as far as you can, with the intention that each time you do it you get a little bit further.


Wall walks strengthens the entire body especially your core muscles.

Target Repetitions for Muscle Growth: 4 to 5 times up and down do not go to failure on this exercise


Wall Walks works perfectly for strengthening the body because when you walk your body down the wall in place many of your muscle groups in an elongated position. Anytime you lengthen a muscle but also contract it you tear muscle tissue. This is why wall walks works so great.

Tips: Wall walks is an extreme exercise, so be careful when doing it. If you have low back pain I would recommend strengthening your low back with other exercises before you begin wall walks.


Back Bridge (Wrestlers)

This bridge is often called the neck bridge but more often the wrestlers bridge – again be aware as for the wall walk that you need someone to assist you until you become proficient in these exercises.( Again and ideal exercise for props and locks , although anyone playing Rugby union a contact sport should consider strengthening the neck and upper back.

The exercise

To learn how to complete this exercise start with the beginner back bridge

Beginner Back Bridge

Lie on your back with your arms at your sides and your knees bent. Your feet will be flat on the ground. From here, push your heels into the ground, squeeze your butt and lift your hips as high as you can. You’ll also need to think about pushing your chest up and squeezing your shoulder blades together while your head stays on the ground.

If you can’t keep your knees from bowing open, you might find it helpful if not beneficial to squeeze a yoga block or small exercise ball in between them.

Go to the Full Bridge

This starts off in the same position as the beginner back bridge except your hands are placed on either side of your head, palms down and wrists bent back. From here, press yourself off your back and onto the top of your head. You might want to place a towel or other soft object between your head and the ground when starting out.

Wrestlers Bridge

For the added challenge, try taking your hands away and supporting your upper body with just your neck. This variation is sometimes called a “wrestler’s bridge.”

With exercises like the bridge do not try for repetitions, these are duration exercises and your targets are to hold them for a given period of time, do not work to exhaustion . Ensure that you stretch after each session and do not work these if you have had back problems unless cleared by your medical staff.


Building the Abs you deserve.

Bodyweight Training has huge advantages over other training methodologies in many areas. The most shining of them is an area that’s dear to nearly everyone interested in getting into great shape – developing a ripped and powerful core. 

We are not looking for endless repetitions of ab crunches along, we are seeking variations to squeeze the best results we can get.

Start With the V UP

Also called by Bodyweight training enthusiasts the “Atlas sit up.”

Lay on your back with your legs fully extended and curl your upper body up while also bringing up your legs.

Touch finger tips to toes when both your legs are straight and your upper body is of the ground.

This can be somewhat difficult if you are a bit out of shape – if so start with normal floor crunches and sit ups until a bit more core strength is developed. Just be sure to add the V ups as soon as possible they are more than worth the effort. 

situps v up

Knee to Chest situps

Start in the lying down position , bring the knees up to meet the upper body at the same time rolling your upper body of the ground to a 45 degree angle. Hands down the side of the legs to assist balance – repeat several times per session – It often pays to learn to hold the upright position for 10 seconds or so to improve the exercise.

knee to chest

Lower Legs Raise

This time we are starting flat and living only the legs off the ground until the are at 45 degrees – again hold this position for 10 to 30 seconds and lower , then repeat several times .

lower leg raise


The Plank – and its many variations.

We are all aware of the Plank and how it now has many variations – we will cover the basics and allow you to read the internet free the other variations.

Lay in push up position. Come up on elbows and forearms keeping your body straight tightening your abs as if you were about to be punched in the stomach. Hold for time – twenty seconds in a good start, working up to sets of sixty seconds or more. 

The image is of the plank and the muscle groups that it works:

the plank in action

The first variation is the Side Plank

Watch the position of the arm and elbow in relation to the shoulders.sideplankWe are suggesting that you learn to complete these two (both sides of the body for the side plank) and then progress – do not start holding the plank for stupid lengths of time – 30 seconds is sufficient – vary the exercises with other options.

Hanging Leg Raise

Please note that this exercise can be done with the same tree branch or kids playground you used for the chin ups or pull ups of a over the door pull up bar-  Simply follow the video below


The variation using gym equipment