Bodyweight Exercises For Mass Gain.

Bodyweight training can be effective. It can be a substitute for weights, if necessary. And bodyweight training can give you the burn without the iron.

Here are the five best bodyweight training exercises that give you great workout sand great results - without the gym.

1. Push-Ups (chest, triceps, shoulders)

The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move away from the body to target your chest, and be kept close to the body to target the triceps.  Place each hand just outside your shoulders, slightly behind the line of your shoulders.Hands pointing straight ahead, upper body rigid as aboard.  6-15 reps.

2. Triceps Dips With Chairs

With your hands behind your back, support yourself on your palms at the edge of a chair.Your hands should be touching; your elbows should angle outward.Dipping in this position relieves a lot of stress on the elbow and shoulder joints.Lower yourself, keeping your back close to the chair.  Bend your elbows back and slightly to the sides.  Keep your body angled slightly forward throughout the motion.  Press yourself up until your arms are straight.  6-15 reps.

3. Supine Pull-Ups

Use two chairs and a pole - a heavy broom handle works well.make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be  injured if the pole were to break or the chairs to slip.Lie on your back underneath a low bar.  Grab the bar with a wide overhand grip.Pull up. Lower and repeat for 6-8 reps.

4. Lunges

Begin the lunge by taking a large step forward, keeping your head up and torso erect.Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start,push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

5.Body Weight One Leg Squat

One of the most important exercise in training your legs at home is one leg squat.use a chair or stool and squat down on it.