7 Bodyweight Moves (9!16!20)

Table of Contents
Welcome!.................................................................. 3
#1 Pushup................................................................. 4
#2 Dip...................................................................... 5
#3 Body Row............................................................. 6
#4 Pull Up................................................................. 7
#5 Shoulder Press...................................................... 8
#6 Squat................................................................... 9
#7 Bridges/Hip Thrust...............................................10
Bonus #8 Ab Exercises..............................................10
Disclaimer................................................................11
7 Bodyweight Moves For Fast Muscle Growth 2

Welcome!
Hi there!
My name is Pat the founder of BodybyGravity.com.
In this ebook, you’ll find the 7 main bodyweight moves for building muscle.
Each exercise I included their key progressions.
The progressions are critical for muscle growth because they will constantly
challenge your muscles.
If you are always performing your hardest progression each time and reach
near failure at the end of each set, you will grow muscle*.
Now let’s get into the 7 moves.
*You must get an adequate amount of sleep and should be eating in a slight
caloric surplus to grow muscle.

#1 Push Up
The easiest pushing movement that activates nearly every muscle in your body,
strengthens joints, and trains connective tissue. In addition, it builds up strong
and a healthy upper body.
Push Up Progression:
1. Wall Push Up
2. Incline Push Up
3. Kneeling Push Up
4. Half Way Push Up
5. Normal Push Up
6. Elbows in Push Up
7. Diamond Push Up
8. Wide Grip Push Up
9. Decline Push Up
10. Decline diamond Push Up
11. Uneven Push Up
12. Uneven lever Push Up
13. Wall One-Arm Push Up
14. Incline One-Arm Push Up
15. Straddle One-Arm Push Up
16. Half One-Arm Push Up
17. One-Arm Push Up
18. Decline One-Arm Push Up
19. Weighted Push Up
The exercise shown is a Regular Push Up.
Steps:
1. Go to the ground and lay on your belly.

2. Extend your legs out and place your hands to your sides with your elbows
at a 45 degree angle.
3. Lowering your body your the ground (2 seconds) and pushing yourself
back up (1 seconds).
4. Focus on your chest during the whole motion.

#2 Dip
Dips will skyrocket your triceps size and strength. In addition, they are
phenomenal at hitting your chest the wider your hand grip goes.
Dip Progression:
1. Dip Holds
2. Negative Dips
3. Bench Dips
4. Machine Assisted Dips
5. Band Assistee Dips
6. Regular Dips
7. Tucked Knees Dip
8. Bugarian Dips
9. Weighted Dips
The exercise shown is a Regular Dip.
Steps:
1. Grab the dip bar with both hands and lift your body up off the ground.
2. Slowly lower your body to the ground while also keeping your chest up.
3. When your triceps are about parallel with the ground, contract your triceps
to straighten your arms and bring your body back up to the starting position.

#3 Body Row
Besides pull ups, body rows are the best back exercises.
You can use either Gymnastic rings, TRX
Body Rows Progression:
1. 60 Degree Body Row

5. Elevated Body Row
6. Weighted Body Row
The exercise shown is a 60 Degree Body Row
Steps:
1. Hold a pair of gymnastic rings, TRX strap or a barbell on a rack.

2. Lean your body at a 60 degree angle.
3. Bring your shoulders back and contract your scapulas together.
4. Now pull your elbow back and bring your body closer to the gymnastic
rings.
5. Your back should be doing most of the work, as opposed to your biceps.

#4 Pull Up
Nothing builds a massive upper back and lats like pull ups do.
It’s a prerequisite for all advanced moves.
Pull Up Progression:
1. Scapula Contractions
2. Active Hang
3. 60 Degree Row
4. 30 Degree Row
5. Vertical Row
6. Top Hold
7. Negative Pull Up
8. Machine Assisted Pull Up
9. Regular Pull Up
10. Sternum Pull Up
11. Weighted Pull Up
The exercise shown is a Regular Pull Up.
Steps:
1. Grip the bar with a neutral hand position.

2. Perform a pull up while maintaining a contracted scapula.
3. Slightly less bicep activation and more back muscle activation.
4. Bring your body up until the top of your chest reaches the bar.
5. Slowly lower your body back to an extended arm position while maintain-
ing scapula contractions. Repeat the exercise when you reach this position.

#5 Shoulder Press
Shoulder Presses will explode your shoulder strength and size and prepare
your upper body for virtually anything.
Shoulder Press Progression:
1. Negative Pike
2. Full-Range Pike
3. Negative Decline Pike
4. Full-Range Decline Pike
5. Negative Wall Shoulder Press
6. Mid-Range Shoulder Press
7. Full-Range Wall
8. Full-Range w/Paralletes Shoulder Press
9. Weighted Shoulder Press
The exercise shown is a Full-Range Pike Push Up.
Steps:
1. Go into a pushup position with your body in an upside-down V position.
2. Place your hands shoulder-width apart.
3. Slowly lower your head forward with your elbow close to your body.
4. Once your face is about an inch from the ground, push your body back up
to the starting position through your shoulders.
5. Maintain a straight back during the whole motion.

#6 Squat
Squats will absolutely challenge your lower body strength and mobility. Paired
with hamstring mobility exercises, this progression will help you prevent lower
body injury and make the most out of your leg power.
Squat Progression:
1. Assisted Squat
2. Half Squat
3. Deep Squat
4. Single-Leg Box Squat
5. Hanging Leg Squat
6. Uneven Squat
7. Half Pistol Squat
8. Negative Pistol Squat
9. Assisted Pistol Squat
10. Balance Assisted Pistol Squat
11. Weighted Pistol Squat
12. Pistol Squat
13. Renegade Pistol Squat
14. Shrimp Pistol Squat
15. Weighted Vest Pistol Squat
The exercise shown is a Regular Pistol Squat.
When performing pistol squats, it’s very hard not to let your knees track past
your toes and not to round your back in order to keep your balance.
This in itself should not be an issue as the exercise is not performed under load.
Here’s a post on how to progress to a pistol squat.

#7 Bridges/Hip Thrust
Every single movement in bodyweight exercises will require your spine to be
extremely strong. The stronger your spinal muscles, the better you will be at
practically any athletic motion. Bridges will make sure that the core is iron
strong as well as your glutes.
Bridges/Hip Thrust Progression:
1. Short Bridge
2. Single Short Bridge
3. Incline Straight Bridge
4. Single Incline Straight Bridge
5. Half Bridge
6. Wall Walk Down Bridge
7. Wall Walk Up Bridge
8. Stand-to-Stand Bridge
9. Dumbbell Hip Thrust
10. Barbell Hip Thrust
The exercise shown is a Elevated Hip Thrust.
Steps:
1. Lay the top of your shoulders on a chair and place your feet far enough so
when you bring your hips up your legs make a 90 degree angle.
2.Thrust your hips up to make a bridge with your body on the chair.
3. Focus on the contraction in your glutes. Make sure to bring your hips for-
ward during the whole motion so you avoid hyperextending your back.
4. Hold for 1-2 seconds and go back to the starting position.

Bonus #8 Ab Exercises
Ab work is, without a doubt, one of the best exercises that help with all other
bodyweight exercises. Strengthening your core will bring stability and
control to your workouts.
Ab Progression:
1. Leg Ups
2. In and Outs
3. Bent Knee Hold
4. L-Hold
5. V-Hold
6. Negative Toes to Feet
7. Toes to Feet Holds
8. Wind Shield Wipers
9. Dragon Flag
10. Ring Outs
11. Ab Roller
The exercise shown is a Wind Shield Wiper.
Steps:
1. Hang from a bar.

2. With your legs straight, bring them up to the bar slowly.
3.When they reach the top, slowly lower them back down to the starting posi-
tion.

DISCLAIMER
This book is not intended as a substitute for the medical advice of physicians. The
reader should regularly consult a physician in matters relating to his/her health
and particularly with respect to any symptoms that may require diagnosis or
medical attention. You are liable for any injuries or ailments received from this
program, even though we suspect you will have none!

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Table of Contents

7 Bodyweight Moves For Fast Muscle Growth 2

My name is Pat the founder of BodybyGravity.com.

Each exercise I included their key progressions.

Now let’s get into the 7 moves.

7 Bodyweight Moves For Fast Muscle Growth 3

The exercise shown is a Regular Push Up.

1. Go to the ground and lay on your belly.

7 Bodyweight Moves For Fast Muscle Growth 4

The exercise shown is a Regular Dip.

7 Bodyweight Moves For Fast Muscle Growth 5

You can use either Gymnastic rings, TRX

Body Rows Progression:

1. 60 Degree Body Row

The exercise shown is a 60 Degree Body Row

1. Hold a pair of gymnastic rings, TRX strap or a barbell on a rack.

7 Bodyweight Moves For Fast Muscle Growth 6

The exercise shown is a Regular Pull Up.

1. Grip the bar with a neutral hand position.

7 Bodyweight Moves For Fast Muscle Growth 7

Shoulder Press Progression:

The exercise shown is a Full-Range Pike Push Up.

7 Bodyweight Moves For Fast Muscle Growth 8

The exercise shown is a Regular Pistol Squat.

Here’s a post on how to progress to a pistol squat.

7 Bodyweight Moves For Fast Muscle Growth 9

Bridges/Hip Thrust Progression:

The exercise shown is a Elevated Hip Thrust.

7 Bodyweight Moves For Fast Muscle Growth 10

The exercise shown is a Wind Shield Wiper.

1. Hang from a bar.

7 Bodyweight Moves For Fast Muscle Growth 11

7 Bodyweight Moves For Fast Muscle Growth 12

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