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Learn the most effective bodyweight exercises to perform anytime, anywhere.
In Bodyweight Strength Training Anatomy, Second Edition, renowned trainer and best-selling author Bret Contreras has created the authoritative resource for increasing full-body strength without the need for free weights, fitness machines, or even a gym membership.
Going far beyond standard pull-ups, push-ups, and squats, Bodyweight Strength Training Anatomy includes 177 innovative exercises that target every muscle in the body. Presented in full color with anatomical illustrations of both the exercises and variations, this premier resource will help you ramp up your training. Each exercise includes step-by-step instructions demonstrating proper technique, while the illustrations depict the muscles in action and point out which ones are being engaged.
Bodyweight Strength Training Anatomy details how to create a customized program for building a stronger, more toned physique. The book also explains the benefits of doing a particular exercise, important safety guidelines, and ways to make an exercise either easier or more challenging. Because little to no fitness equipment is needed, the exercises can be done nearly anywhere—at home, in a hotel room, and even at work. Features such as Safety Tips and difficulty ratings make these exercises easy to approach and implement.
Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home or on the road, Bodyweight Strength Training Anatomy, Second Edition, is a one-of-a-kind resource that you’ll refer to again and again.
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

From the Publisher

Chin-up Illustration of the muscles

Muscles used in a chin-up

Human Kinetics

Understand the anatomy of your bodyweight exercises

Incorporate bodyweight resistance training for real results

Going far beyond standard pull-ups, push-ups, and squats, Bodyweight Strength Training Anatomy includes 177 innovative exercises that target every muscle in the body. Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home or on the road, Bodyweight Strength Training Anatomy, Second Edition, is a one-of-a-kind resource that you’ll refer to again and again.

Presented in full color with anatomical illustrations of both the exercises and variations, this premier resource will help you ramp up your training. Each exercise includes step-by-step instructions demonstrating proper technique, while the illustrations depict the muscles in action and point out which ones are being engaged.

Figure 2.1 Biceps brachii, brachialis, and brachioradialis.

To better understand how to best target the arm musculature, let’s first delve into basic anatomy. On the front of the upper arms, you have the elbow flexors. Elbow flexors move the wrist toward the shoulder by bending the arm. The primary elbow flexors are the biceps brachii, which are composed of two heads, a long head and a short head (figure 2.1). Other elbow flexors are the brachialis and brachioradialis. These muscles contribute to movement depending on how the elbow flexion exercise is performed.

SHEET-REAR-DELT-RAISE

SHEET REAR DELT RAISE

How to perform

1. From a standing position with a sheet or towel wrapped around a pole, grab the ends of the sheet or towel and lean back into position.

2. Keeping your body in a straight line, raise your body by bringing your arms out to the sides.

3. Control the descent back to the starting position.

REVERSE NORDIC CURL

How to perform

1. Kneel on a pillow or cushion with your arms crossed in front of your body.

2. With your hips fully extended, lean back and tilt the torso rearward as deeply as you can comfortably go.

3. Rise back up to the starting position. Strive to increase the range of motion over time.

Bodyweight Strength Training Anatomy cover, "Level up your training with equipment-free exercises"

Publisher ‏ : ‎ Human Kinetics
Publication date ‏ : ‎ September 3, 2025
Edition ‏ : ‎ Second
Language ‏ : ‎ English
Print length ‏ : ‎ 256 pages
ISBN-10 ‏ : ‎ 171823452X
ISBN-13 ‏ : ‎ 978-1718234529
Item Weight ‏ : ‎ 1.37 pounds
Dimensions ‏ : ‎ 7 x 0.7 x 9.7 inches
Best Sellers Rank: #81,120 in Books (See Top 100 in Books) #50 in Weight Training (Books) #66 in Sports Training (Books) #83 in Stretching Exercise & Fitness
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