You should be working out at home. I say that in the same sense that whatever you’re doing at the gym, you should still be working out at home, too.
But, I’ve done some research on it. Push-ups are as effective as bench press, at least to the point that your body weight allows. And that’s about 75% of your total body weight.
Darebee, hybrid calisthenics, there are a number of different routines and such that you can look up and use that are all (or primarily) body weight. You can get in damn good shape with calisthenics alone.
But it all depends on what you want.
I completely understand how you feel about the gym - I’m new to it, too. I am thin with little muscle mass. What I did was start with just hitting the treadmill. There’s a ton of TVs hanging from the ceiling for the people doing cardio, but instead of watching them, I’d check out what people are doing on the machines and free weights. That helped me get comfortable with the idea and got me excited to lift. Then, when I started moving over, I’d pick a machine that was easy to figure out (also, at the gym I go to, the machines have QR codes that show you a quick video of the exercise).
Also, when I’m not at the gym, I search things like “tricep dumbbell exercises”. This gives me an idea of what I want to try, and I can study it to make sure I’m comfortable with it before I try it in the gym.
Even still, I was self-conscious trying new things (and still am) but the only way to get over that is to push through it. You got this!
Any physical activity is better than none. Bodyweight exercises are still great as well.
If you want three good exercises they would be push-ups, pull-ups, and a core/stomach exercise.
Push-ups, pull-ups, squats are the basics you can do (almost… damn pull-ups can be tricky) anywhere.
They are great, especially if you recruit your back as well.
If you need more resistance, do them with a heavy backpack on. Or do plyo push-ups where you explode up, jumping from the hands. Or do single-arm. Close grip (diamond) will work the triceps, wide grip will work more shoulder and chest.
@Nico
Yes, beginner, let’s do plyo push-ups and weighted pull-ups…
Mori said:
@Nico
Yes, beginner, let’s do plyo push-ups and weighted pull-ups…
He said he was doing 200 a day…
Mori said:
@Nico
Yes, beginner, let’s do plyo push-ups and weighted pull-ups…
He said he was doing 200 a day…
Haha, true.
@Nico
I didn’t think about a heavy backpack; I’m gonna try that. Thanks, I’ll keep all this in mind.
Push-ups are incredibly beneficial for building upper body strength, particularly in the chest, shoulders, and triceps. They also engage your core and lower back when performed correctly, making them an excellent full-body exercise. The beauty of push-ups lies in their versatility and scalability. You can adjust the difficulty by changing hand placements, elevating your feet, or incorporating dynamic movements to challenge your muscles in different ways.
For your goal of building bigger arms at home without weights, there are several effective exercises you can incorporate alongside push-ups:
Incorporating these exercises into your routine will help you work towards bigger, stronger arms. It’s important to also focus on nutrition—particularly protein intake—to support muscle growth. Ensure you’re consuming enough calories to fuel your workouts and recovery.
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If only at home, try adding pull-ups to the routine as well. There are plenty of articles and videos that show that only one kind of movement would eventually cause injuries.
I don’t know if anyone said this part yet, but if you are a beginner, just get comfortable using your body. You know the basic body exercises: push-ups, squats, dips, and pull-ups. You also have lunges and their variations, passive stretching, and active stretching. Just follow the basics you did as a kid in P.E.
The internet is also very useful and helpful; if you work or have loving parents, you can ask for just one dumbbell. Literally just one, and use that, or a set of resistance bands that you can just use on your door.
Someone said that the gym wants you to succeed; the people there, maybe not all, but more than you think, would like it if you ask for help—just advice or just asking for their workout regimen and shadowing them.
Hope this helps; keep doing push-ups. You normally lift 60% of your body weight in a regular push-up.
You can do a lot of calisthenics at home.
They help. Also, if you want to get started, there’s a lot of YouTube tutorials for exercises using your own body weight. That’s how I got started. I was uncomfortable at the gym at first as well. It’s a journey, but you’ll get there. Good luck!
I hate people.
So I bought a x3 bar. And now using the MaxPro.
You can get fit as fuck without an “official” gym.
Work is work, no matter where it is. Buy bands… run heavy logs in the backyard. Doesn’t matter.
Don’t listen to the gym addicts.
Push-ups will get you OUTRAGEOUSLY far…once you hit a bit of a plateau, you’ll need to make them more difficult, but fuck man…you can get pretty fucking ripped on just push-ups.
How is your progress, mate? Around the last time you posted, you could hit 35/45 in one go.