Going far beyond pull-ups, push-ups, and squats, Bodyweight Strength Training Anatomy includes 177 innovative exercises that target every muscle in the body. With full-color anatomical illustrations, step-by-step instructions, and training advice, it is the authoritative resource for sculpting your physique without weights, machines, or expensive equipment.
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.
Bret Contreras holds a PhD in sports science from AUT University and a master’s from Arizona State University. As a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, he has dedicated his career to advancing strength training methodologies and is most known for inventing the barbell hip thrust and patenting loaded hip thrust machines.
A leading authority in glute training and strength development, Dr. Contreras is the author of Bodyweight Strength Training Anatomy as well as the coauthor of Glute Lab and Strong Curves. His expertise extends beyond research and writing, as he is also the founder of Booty by Bret, a training platform designed to help individuals optimize their strength and physique. Additionally, he established BC Strength, a company known for innovative strength training equipment such as the Hip Thruster, Glute Loops, and BC T-Bell.
Dr. Contreras is also the visionary behind Glute Lab, two premier facilities—one on the West Coast in San Diego, California, and the other on the East Coast in Fort Lauderdale, Florida—dedicated to pioneering strength training techniques and educating athletes, trainers, and fitness enthusiasts worldwide. Dr. Contreras has published over 50 studies in peer-reviewed journals and lectured around the world, spreading his methods to industry leaders, trainers, and coaches. His work continues to shape the industry, influencing both scientific research and practical application in the field of strength and conditioning.
Chapter 1. The Bodyweight Challenge Chapter 2. Arms Chapter 3. Shoulders and Neck Chapter 4. Chest Chapter 5. Core Chapter 6. Back Chapter 7. Thighs Chapter 8. Glutes Chapter 9. Calves Chapter 10. Planning Your Program
“Bret Contreras is more than just the ‘Glute Guy’—he’s a pioneer in strength and physique training for the entire body. Bodyweight Strength Training Anatomy is a perfect showcase of his expertise, delivering proven strategies to get stronger and build muscle using nothing but your own body weight.” —Glen Cordoza,The New York Times and The Wall Street Journal Best-Selling Author
“I used to think I knew just about every bodyweight move under the sun . . . that is, until I read Bret’s Bodyweight Strength Training Anatomy. This is the most comprehensive resource I’ve ever seen regarding bodyweight training.” —Ben Bruno, Personal Trainer
