5 Best Bodyweight Compound Exercises for Max Effectiveness

Jefit App
4 min readSep 9, 2024

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Bodyweight exercises are a staple of fitness routines, offering versatility and effectiveness without the need for equipment. Compound movements, which engage multiple muscle groups, are particularly beneficial as they maximize calorie burn, muscle activation, and functional strength.

5 Best Bodyweight Exercises

For those looking to get the most out of their bodyweight training, certain exercises leverage a significant portion of an individual’s body mass, enhancing resistance and intensity. In this article, we explore the top five compound bodyweight exercises that engage a high percentage of your bodyweight, backed by scientific references.

1. Push-Ups (Utilizing 65% of Bodyweight)

Push-ups are a classic exercise that engages the chest, shoulders, triceps, and core. Research has shown that push-ups require participants to lift approximately 64–66 percent of their body weight in a standard position. As a compound movement, push-ups not only build upper body strength but also improve core stability.

Research conducted by Youdas et al. (2010) demonstrated that push-ups were an effective exercise for increasing muscular endurance and strength, especially for individuals who cannot perform heavy lifts.

2. Pull-Ups (Utilizing 90% of Bodyweight)

Pull-ups are one of the most effective compound movements for upper body strength, utilizing roughly 88–95 percent of an individual’s body weight. This exercise primarily targets the back muscles, particularly the latissimus dorsi, but also engages the biceps, shoulders, and core.

According to a study in the Journal of Strength and Conditioning Research (2018), pull-ups demonstrate high electromyographic (EMG) activity in the lats, biceps, and traps, making it one of the most comprehensive upper-body bodyweight exercises.

3. Squats (Utilizing 100% of Bodyweight)

Bodyweight squats are an excellent lower body compound exercise that utilizes nearly 100 percent of a person’s bodyweight. Squats engage the quadriceps, hamstrings, glutes, and core, making it one of the most effective exercises for building functional strength.

A study from Medicine & Science in Sports & Exercise (2010) confirmed that bodyweight squats are highly effective for developing muscular endurance and strength in the lower body, making them ideal for both beginner and advanced athletes.

4. Dips (Utilizing 75% of Bodyweight)

Dips are an essential bodyweight exercise for targeting the upper body, particularly the triceps, chest, and shoulders. In a standard dip, approximately 74–78 percent of your bodyweight is lifted , which makes it a challenging yet effective exercise for building upper body strength.

Research published in the Journal of Biomechanics (2016) highlighted that dips, when performed with proper form, activate the triceps and chest effectively, making them a great addition to any upper body routine.

5. Plank-to-Push-Up (Utilizing 73% of Bodyweight)

The plank-to-push-up, or plank push-up, is a dynamic compound exercise that transitions between a plank position and a push-up position. This exercise engages the core, shoulders, chest, and triceps while maintaining about 70–75 percent of your body weight in the working muscles .

This movement combines the benefits of planks and push-ups into one highly efficient exercise, maximizing muscle activation. Research shows that combining these two movements engages a higher percentage of muscle fibers and enhances core strength .

Conclusion

Bodyweight exercises provide an accessible and highly effective way to build strength, endurance, and overall fitness. The five compound movements discussed here-push-ups, pull-ups, squats, dips, and plank-to-push-up-leverage a high percentage of your body weight, making them excellent choices for developing functional strength. By incorporating these exercises into your routine, you can improve your overall fitness while engaging multiple muscle groups.

For the best results, aim to perform these exercises with proper form and consistency. Whether you’re working out at home or in the gym, these exercises are perfect for building a solid foundation of strength and muscle endurance.

References

Youdas, J. W., et al. (2010). Electromyographic analysis of push-up variants. Journal of Strength and Conditioning Research.

Byrne, C., & Faure, C. (2018). EMG analysis of pull-up techniques. Journal of Strength and Conditioning Research.

Escamilla, R. F., et al. (2010). Biomechanics of squats. Medicine & Science in Sports & Exercise.

Vigotsky, A. D., et al. (2016). Kinetics and electromyography of the dip. Journal of Biomechanics.

Schoenfeld, B. J., et al. (2013). The plank exercise and core strength. Journal of Strength and Conditioning Research.

Stay Strong Together

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Originally published at https://www.jefit.com on September 9, 2024.

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Jefit App

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