Bodyweight Exercises: The Benefits
When it comes to working out, many people think that they need to have all of the fancy equipment and expensive gym memberships in order to see results. However, bodyweight exercises are a great way to build strength and endurance without having to spend a lot of money or time at the gym. In fact, some people argue that bodyweight exercises are better than traditional weight lifting because they can help to build functional strength and increase mobility.
What are Bodyweight Exercises?
Bodyweight exercises are movements that use your own body weight as resistance. These workouts can include push-ups, squats, lunges, chin-ups, planks, and other movements that require you to move your body through space. These exercises can be done anywhere, anytime, and can be adapted to fit any fitness level.
The Benefits of Bodyweight Exercises
There are many benefits to incorporating bodyweight exercises into your workout routine. Some of the top benefits include:
- Increased Strength: Bodyweight exercises can help increase your overall strength by using your own body weight as resistance.
- Better Mobility: Many bodyweight exercises require you to move your body through different planes of motion, which can help to increase flexibility and mobility.
- Improved Cardiovascular Health: Bodyweight exercises can help to elevate your heart rate and improve cardiovascular health.
- No Equipment Needed: Bodyweight exercises can be done anywhere, anytime, without the need for expensive equipment or gym memberships.
- Versatility: Bodyweight exercises can be adapted to fit any fitness level, making them a great option for beginners or advanced athletes alike.
The Importance of the Bench Press
One of the most popular exercises for building upper body strength is the bench press. This exercise is often used as a benchmark for measuring strength, with many people striving to bench press 225 pounds. But what percentage of men can actually achieve this goal?
According to a study published in the Journal of Strength and Conditioning Research, only 18.9% of men between the ages of 18 and 25 can bench press 225 pounds or more. This percentage drops to 9.7% for men between the ages of 26 and 35, and continues to decrease with age.
Bodyweight Exercises as an Alternative to the Bench Press
If you’re struggling to reach the 225 pound bench press goal, don’t worry – there are plenty of bodyweight exercises that can help to build upper body strength. Here are a few to try:
|Push-Ups||Chest, Shoulders, Triceps|
|Dips||Chest, Triceps, Shoulders|
|Chin-Ups||Back, Biceps, Shoulders|
|Pull-Ups||Back, Biceps, Shoulders|
|Handstand Push-Ups||Shoulders, Triceps, Chest, Core|
Picking the Right Bodyweight Exercises for You
When it comes to bodyweight exercises, it’s important to choose movements that will challenge you without putting you at risk for injury. Some exercises, like handstand push-ups, require a significant amount of upper body strength and can put a lot of strain on your shoulders and wrists. Other exercises, like squats and lunges, are less demanding on the upper body and can be a great option for beginners.
Incorporating Bodyweight Exercises into Your Routine
If you’re interested in incorporating more bodyweight exercises into your workout routine, there are a few things to keep in mind. First, it’s important to start with exercises that you feel comfortable with and gradually work your way up to more challenging movements. Secondly, it’s important to vary your workouts to ensure that you’re working all of your major muscle groups. Finally, make sure to listen to your body and take rest days as needed to prevent injury and promote recovery.
Bodyweight exercises are a great way to build strength, improve mobility, and increase cardiovascular health without the need for expensive equipment or gym memberships. While the bench press may be a popular benchmark for measuring strength, there are plenty of bodyweight exercises that can help you to build upper body strength and achieve your fitness goals. Just remember to start with exercises that are appropriate for your fitness level and to vary your workouts to keep things interesting and challenging.