Pushups increase chest, shoulder, and core muscles, regardless of gym membership. Put your feet on a box or wear a weighted vest to make it harder. Keep your elbows in and descend completely. When you believe you've pushed all the way up, press a bit more and feel your shoulder blades roll around your ribs.
This pushup variation works your shoulders and traps to build a larger upper body that fills out your shirts. Elevating your feet on a tiny box increases resistance. (Work up to handstand pushups!) From a pushup stance, elevate your hips until your hands and hips form a straight line. Keep your elbows in, drive up, and maintain your hips up.
You may find bodyweight squats too easy. For lower body strength and balance, try the single-leg box squat. Just sit and stand. Turn away from a bench or chair. Keep one leg up the whole time. Sit on the bench and lift your down leg. Sit lower once that's easy.
Bear crawls are our next no-equipment strength-building workouts for men. Crawling improves core strength, coordination, stability, and conditioning. It can be a warm-up to engage shoulder-stabilizing muscles or a finisher to improve endurance and conditioning.
Every male needs stronger glutes—where it's your lower body generates power, and weak glutes can drive other muscles to compensate, causing knee or back problems. Hip/thigh extension fixes that. Lay on your back, bend one knee to 90 degrees, then straighten the other. Squeeze your glute, push into your heel, lift your hips, and keep them level with your bent leg.
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This basic plank variant boosts core work. Raising and holding one arm makes your body strain more to stabilize. Commence planking. Squeeze your glutes and core. Hold a salute to your forehead for five seconds. Be firm and avoid hip twisting. Swap sides.
Moving your arms farther away from your torso increases midsection stimulus. Translation? Harder ab workouts. Pushup position. Gently march forward with your arms, feet, and core supported. Do not slouch or bend your hips when extending forward. Go as far as you can and march back. Instead of pushups, start on your knees.