A popular but less known method of body-building is using solely your bodyweight to build muscle. This method has advantages in the fact that the exercises are more natural movements, and are less concentrated on individual muscles, which lowers the risk of muscle imbalance and injury. Many athletes use primarily bodyweight training.
Exercises
Push-ups
Push-ups are a well known and effective exercises that is easy to learn and very efficient. Primarily building the Pecs and triceps, pushups also build shoulder-muscle as well as helping to develop a stronger core.
To execute a push-up, lay face-down on the ground with your legs together and your hands pressed flat-palmed against the ground just wider than shoulder-width apart, parallel to your neck. Keeping your body rigid, slowly push up with your arms until they are almost fully extended, with your feet at a ninety-degree angle with your legs, and your toes bend against the ground supporting your legs. Hold for a second at the top, and then slowly lower yourself back down, making sure to keep a straight core, until your nose is just above the floor. Repeat reps as able. It is recommended to do three sets of push-ups to maximum repetition every workout. Also, for a more thorough workout change your grip on the ground to thumb and forefinger of each hand touching, just below your chest, and also hands spread wide out on either side. These three grips will allow more thorough muscle development.
Most bodybuilders do not use pushups to develop these muscles, as they can do so many; it is more of an endurance workout than a muscle building workout. True muscle building workouts involved sets with a very maximum of 12 reps, and it's usually less than 8 reps


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