The Hardest Muscles to Build with Bodyweight Exercises

Are you struggling to build some muscles despite the hard work you put in bodyweight exercises? Well, some muscles are naturally harder to build than others. In this article, we will discuss the muscles that are the hardest to build with bodyweight exercises and how to overcome these challenges.

1. Calves Muscles

Calves are perhaps the hardest muscles to build with bodyweight exercises. It is because the gastrocnemius and the soleus muscles, which make up the calves, require resistance and weight to grow. Doing exercises such as calf raises, jumping rope, and calf jumps may help, but it might take an extended period to see progress.

2. Forearm Muscles

Another muscle group that’s notoriously tough to develop are the forearm muscles. The muscles in the forearms are small compared to other muscle groups, making it harder to build. Forearms muscles can be developed through bodyweight exercises like wrist curls or using a grip strengthener tool.

3. Upper Chest Muscles

The upper chest muscles, also known as the clavicular head, is another muscle group that’s difficult to build with bodyweight exercises. The upper chest muscles require resistance and a different type of movement, which can be hard to achieve with bodyweight exercises. Try incorporating moves such as incline push-ups, dips, and decline push-ups to target the upper chest muscles.

4. Lower Abs Muscle

While the abs are visible, the lower abs muscle is particularly hard to build. The lower abs muscle, also known as the rectus abdominis, is the section of the abs located below the navel. Building lower abs muscle requires your body to burn more calories than it consumes. You can work on your lower abs by doing exercises like leg lifts, reverse crunch, and bicycle crunches.

5. Lower Back Muscles

The lower back muscles, also known as the erector spinae, are essential for good posture and lower back health. However, it is a challenging muscle group to build with bodyweight exercises. You can work on it by doing exercises such as superman, bridge, and back extensions.


In conclusion, some muscles are more challenging to build than others, and it may take an extended period of hard work to achieve desired results. Remember to incorporate different variations of exercises and maintain a healthy diet to help with muscle growth. Also, don’t forget to listen to your body and avoid overtraining to reduce the risk of injury. Happy exercising!