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BODYWEIGHT EXERCISE
ALTERNATIVES FOR ALL OF YOUR
FAVORITE GYM EXERCISES
Why would you want to replace your current weight-based exercises
with calisthenics?
Simple.
There are many benefits to calisthenics which I lay out here. But in short, when
you know bodyweight exercise alternatives to common gym exercises, it gives
you freedom.
You can work out anywhere and know exactly how to target a certain muscle
group.
You can travel the world and not worry about if you’ll be able to find a gym.
Simply put…
Yes, bodyweight training truly does give you freedom.
If you are making the transition from weight-based training (or you’d like to
incorporate more bodyweight exercises into your current weight-routine) this
article will help.
Below, I’ve listed out 45 common weight-based exercises. There are exercises
for every body part. Right next to it, I’ve listed the calisthenics alternative.
The bodyweight variations target the same muscle groups.
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Many of the exercises will be completely new to you. That’s why I’ve included
links back to Youtube so you can learn the techniques.
Now, Weight-based training and Bodyweight training are not COMPLETELY the
same.
Its not quite like comparing apples to apples.
It takes a bit more creativity to target certain muscle groups when using
bodyweight training.
Sometimes, you have to invert yourself on a pull up bar, or stretch your arms
out far while your laying on the ground, or use everyday household objects.
Yes, it takes more creativity… but its so much more fun.
Of course, I’ve laid it out for you so all you need to do is apply the bodyweight
alternatives to your own routine.
Before we get into the exercise variations, let’s cover some basics.
WHEN SHOULD I APPLY THESE BODYWEIGHT ALTERNATIVES?
I am a big believer in variation.
The late, great Jack Lalanne once said that he completely changed up his
routine every 30 days.
30 days is a bit much for most people but the point is that you need to switch up
your routine in order to avoid plateau.
If you’ve been using weights for awhile and aren’t seeing results, switch a few of
your current exercises to these bodyweight alternatives.
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They work the same muscle group but target them in a slightly different way.
An additional benefit is that most of these exercises build whole body strength.
The synergistic muscles will be targeted along with the major ones.
If you are someone that loves both bodyweight training AND weights than I
recommend incorporating both into your training. The heavy weight lifting will
help increase growth hormone (if you are going very heavy), among other
benefits, and the bodyweight training will help improve overall functional
strength.
WHEN NOT TO USE THESE ALTERNATIVES?
If your only goal is to get as big as possible.. yeah, I mean SUPER big like
Arnold then its best to stay with the weight-based exercises. The greatest
benefit of weights as it relates to building mass is the increase in growth
hormones and how simple it is to overload the muscle (add more weight).
Bodyweight training CAN help build muscle and an incredible physique,
however. If you are looking for that ox-like look of today’s top bodybuilders, stick
to weights.
If you are looking for a muscular, ripped, strong physique then bodyweight
training is an effective alternative.
45 BODYWEIGHT ALTERNATIVES TO POPULAR
GYM EXERCISES
I’ve listed out calisthenics alternatives to 45 popular gym exercises below
(Yeah, I know my last article was a list of 45 bodyweight arm exercises. This
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was totally random that I ended up with the exact number. :)). You’ll find
exercise alternatives for every body part. I’ve broken the sections down based
on body part.
Here they are…
CHEST EXERCISE REPLACEMENTS
Bench Press
Traditional Push Up
The traditional push up will
target the exact same areas of
the chest and shoulder
muscles.
The bench press is used to
strengthen then middle portion of
the chest muscle group.
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Incline Bench Press
Decline Push Up
The Decline Push Up is the
When you switch to an incline
bodyweight alternative. It will
bench press you target the upper strengthen your upper chest
portion of your chest muscle group. muscle fibers.
Decline Bench Press
Incline Push Up
The Incline Push Up can be
When you lower the bench you
done on any elevated surface.
target the lower portion of your
chest muscle fibers. The advantage The higher the surface the
easier it will be to it. If you are
of the Decline Bench Press
variation is that you can continue to looking to strengthen the lower
muscle fibers with a difficult
add more weight as you get
exercise, than try ring dips.
stronger.
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Dumbbell Flies
Wide Push Up
Dumbbell Flies target the Pec
Wide Push Ups will target the
Minor portion of your chest
same area, however, not
muscles. The wider you keep the necessarily in the same way.
weights the harder the exercise will Another alternative is to grab a
be. Just bring the weight close in to pair of circular weights and roll
make it easier.
them in while doing a push up.
Weighted Dips
Bodyweight Dips
I’m a huge fan of dips. When I
When you keep your elbows
didn’t have rings I used chairs
outward they target more of the
chest. When you keep them in they like the guy above. This is a
fantastic exercise.
target more of the tricep.
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Dumbbell Presses
Deep Push Up on Chairs
Deep push ups will help target
Dumbell Presses strengthen the
the same muscles as Dumbbell
middle portion of your chest like the
Presses. Make sure you have
bench press. However, this
your feet on a chair too so you
exercise allows you to get more
work the middle portion of your
range of motion.
chest.
BACK EXERCISE REPLACEMENTS
Lat Pull Down
Traditional Pull Up
The Lat Pull Down is a great exercise
to target the lat muscle in the back.
When doing it, lean back to target the
lat.
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The Pull Up is an equally
effective exercise. Make sure to
think about using your back
muscles as you pull up.
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Bent Over Barbell Rows
Front Lever Pull Up
This exercise will target the middle
portion of your traps and rhomboids in
your back very effectively.
Seated Cable Rows
The Front Lever Pull Up is a very
difficult exercise but targets the
same muscles. In addition it also
strengthens your core.
Horizontal Bodyweight Rows
The Horizontal Bodyweight Row
When you are doing a seated cable row is a comparable exercise to the
make sure you keep your back straight Seated Row. However, make
and pull from the back muscles. Keep sure you have your elbows
your biceps as loose as you can.
tucked close to your sides.
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Barbell/Dumbbell Shrugs
Inverted Pull Ups
The Inverted Pull Up aka Batman
This exercise is great for strengthening Pull Up, will target the same
the muscles in your upper traps. You
muscle groups. The more
can use a barbell, easy curl bar or
elevated your feet are the more
dumbbells for this exercise.
emphasis on the upper traps.
T Bar Rows
Towel Pull Ups
T Bar Rows are another fantastic
exercise for strengthening the middle
portion of the back muscles.
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I just found this exercise. Kind of
cool although its quite easy. You
can drop your body lower to
make it harder.
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SHOULDER EXERCISE REPLACEMENTS
Seated Overhead Dumbbell Press
Handstand Push Up
This exercise will strengthen and The handstand push up is the
build muscle on the front part of the equivalent exercise. You don’t need
shoulder. These are seated overhead to do a freestanding handstand
presses but you can also do these push up. You can place your feet on
the wall to maintain balance.
standing.
Arnold Press
Deep Handstand Push Up
Yes, I realize that the video is in This is one of my favorite channels
another language. Yet, it shows the on Youtube. The guy is sick. This
form of the Arnold Press very well. will take some practice for sure.
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“The Elevator” aka Reverse
Barbell/Dumbbell Upright Rows
Muscle Up
The Upright Row is another exercise
that will strengthen both your
shoulders and upper traps very
effectively.
The Elevator is an advanced
gymnastic exercise that will target
the same muscle groups along with
many, many more.
Dumbbell/Cable Lateral Raises
Modified or Full Iron Cross
The bodyweight alternative is the
The Lateral Raise targets the middle
Iron Cross and is a much more
portion of your shoulder muscle.
challenging exercise.
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Dumbbell/Cable Front Raises
“Close to Impossible” Exercise
The Cable Front Raise is a great
exercise strengthen the front part of
the deltoid. You can use a cable or
dumbbells.
This exercise will work for more
muscles than the shoulders. Keep
just one foot on the bar to make it
harder.
Dumbbell/Machine Rear Delt Rows
One Arm Bodyweight Row
The Rear Delt Row will strengthen The One Arm Bodyweight Row is a
fantastic alternative to target the
the back part of your shoulder
back of the shoulder.
muscle.
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QUAD EXERCISE REPLACEMENTS
Barbell/Dumbbell Squat
Bodyweight Squat
The Bodyweight Squat works the
The Barbell Squat is a fantastic
exercise to develop the quads and exact muscles however you won’t be
the glutes. The benefit is that you get able to load the muscles like with
weights.
to add weight.
Smith Machine Squat
Wall Sits (1 or 2 legged)
In the Smith Machine you sit further Wall Sits are great replacements.
back targetting a different portion of You can even lift up one leg to make
it harder.
your quads.
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Barbell/Dumbbell Split Squat
The Split Squat will hit the quads
and glutes.
Stationary Lunge
The Stationary Lunge is a nonweight replacement.
Barbell/Dumbbell Lunges
The advantage of walking lunges
over stationary lunges is that it
engages more of the glute.
Walking Lunges
The Bodyweight Walking Lunge is a
fantastic alternative to using weights.
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Barbell/Dumbbell Step Ups
Bodyweight Step Ups
Steps Ups will engage both the glute When doing this exercise make sure
you don’t hop or bounce to perform
and quad muscles of the working
the movement.
leg.
Leg Press
Bear Squat
The Leg Press is target the quad as I made up this alternative a while
well as the glute.
ago and its killer.
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Leg Extension
Kneeling Back Bend
This might be the most popular quad Here is an exercise that will target
the quads as well.
exercise.
HAMSTRING EXERCISE REPLACEMENTS
Barbell/Dumbbell Romanian
Wall Walks
Deadlifts
When doing the Romanian Deadlift
make sure to have your knees slightly
bent.
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Wall Walks is one of the best
calisthenics for back and
hamstring strength.
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Barbell/Dumbbell Straight Leg
One Legged Deadlift
Deadlifts
This is just like the Romanian Deadlift
yet you will be keeping your legs
straight.
I learned this exercise from Al
Kavadlo. Lift up one leg and do
the normal deadlift motion.
Full Back Bridge with Wide
Barbell/Dumbbell Sumo Deadlifts
Feet
When doing the Back Bridge for
The Sumo Deadlift is where you have hamstring strength make sure
your legs wider. Elliott does a great job you keep your feet out wider than
of explaining the difference.
shoulder width.
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Glute-Ham Raises with Weight
Bodyweight Gute-Ham Raises
In this variation of the Glute-Ham Raise I just found this DIY variation of
the Glute-Ham Raise. Definitely
you add a weight. It’s definitely
going to try this!
challenging.
Reverse Hyperextension Elbow
Hyperextensions with Weight
Lever
When doing the Hyperextension with
(or without) weight make sure to don’t
lift up too far.
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Here’s my boy Mike Fitch doing
a wicked Elbow Lever variation
that targets the same muscles.
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Double or Single Leg Bridge
Cable Pull-Throughs
Raise
When I do Bridge Raises I
When doing this exercise make sure to perform singles because they
increase the difficulty of the
thrust your hips forward to take full
exercise like the above.
advantage of the movement.
Good-Mornings
Bodyweight Good-Mornings
Good mornings will strengthen the
erector spinae muscle in the back as
well as the hamstrings.
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The Bodyweight Good-Mornings
variation is just like the weighted
variation and is still effective.
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Leg Curls
Standing Hamstring Curl
This Standing Hamstring Curl is
The classic exercise: leg curls work
effective even though there is no
great for strengthening the hamstrings. weight.
BICEP EXERCISE REPLACEMENTS
Standing Barbell/Dumbbell Curls
Chin Ups
The classic “go-to” exercise for working The Chin Up is the best
alternative for the biceps.
your biceps.
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Barbell/Dumbell Preacher Curls
The Preacher Curl flexes the humerous
which puts your bicep in a slightly
different position then the traditional
curl.
Concentration Curls
Upside Down Chin Up
The Upside Down Chin Up
exercise is a bodyweight
alternative that targets the bicep
in a similar way.
Back Lever Pull Ups
The Back Lever Pull Up, although
Concentration curls are a great exercise
difficult, can load the bicep in a
to add extra load to the bicep.
similar way.
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Hammer Curls
TRX Bicep Curls
Hammer Curls are super effective for
strengthening the biceps.
You can use TRX bands or
simple a bar to curl up instead.
TRICEP EXERCISE REPLACEMENTS
Dips with Weight
Bodyweight Dips
Dips target the triceps very effectively.
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You can use weight or just
bodyweight.
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Flat Close Grip Bench Press
Close Grip Push Ups
When you place your hands close
to the body you’ll achieve the
help load the triceps muscles very well. same effect.
Here’s a weighted exercise that will
Incline Close Grip Bench Press
Decline Close Grip Push Ups
In order to perform the
By elevating your body you work the
bodyweight alternative, place
triceps muscles from a different angle. your feet on a bench.
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Laying Barbell/Dumbbell Triceps
Bodyweight Triceps
Extensions
Extensions
Tricep Extensions will isolate the triceps You can do many variations using
as you work them.
just your own bodyweight.
Skull Crushers
Tigerbend Push Ups
Skull Crushers help to pace the
emphasis in a slightly different angle.
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Tiger bend push ups are a great
replacement. Place your elbows
down to make it harder.
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Bench Dips with Weight
Bodyweight Bench Dips
A classic exercise to help strengthen
the triceps.
No need for weight, just stay in
good form.
CALF EXERCISE REPLACEMENTS
Machine Calf Raise
Calf Raise Without Weight
Here is a great bodyweight
replacement.
Keep just toes on the platform to
strengthen the calves.
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One-Legged Dumbbell Calf Raise
Switch up to just one leg and you’ll
really be feeling the burn.
One-Legged Calf Raise
Of course, no need for weights
with this great exercise.
Seated Calf Raise
Squatted Calf Raise
When doing seated calf raises you’ll be Here’s a unique variation that will
put your body in a similar position
targetting the muscle from a slightly
as the seated calf raise.
different angle.
The different variations of bodyweight exercises are endless.
Our bodies truly are beautiful creations that can move in an endless variety of
patterns.
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The above list is just scratching the surface of ways our bodies can move.
Hope you learned something from this list of bodyweight alternatives. Next time
you are traveling and don’t have access to a gym, create abodyweight
workout routine based off of these alternatives.
You’ll find your functional strength go through the roof!
To your bodyweight success!
-Bodyweight Todd
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