Full story of How to gain muscle at home

Whenever I ask someone that How to gain muscle at home then everybody suggest me that I have to join gym but I do not have time to go gym due to my office schedule and I do not want spend money on expensive gym.

Building good muscle is trend now days. We want to take care ourselves with the activities like Yoga, Meditation and build Muscle.

Actually I was a football player and I have seen many people who build good muscles with simple their exercise routine. So that’s why I believe I do not have to spend in gym instead of Gym I can spend that money on my diet.

In this blog I am going to share with you best 14 workouts which will help you to build 70% upper body muscles and 30% of your down body muscles.

If you are a beginner I like to advise you at the beginning of these exercise you have to start slowly sometimes In the beginning people are very motivated and they work very hard and their muscle can’t take so much load so the result is damage tissue and muscle.

With this result people mostly demotivated and give up the workout lifestyle that’s why I am alerting you. These 14 exercise will help you to build your muscles. As the beginning you can start with small like  2 push or whatever number suit to you. Just in case you cannot do all 14 exercises so it’s ok you can start with 3 to 4 exercise. For Example Beginner – 1 Set – 2 Reps or whatever number suit to you for all Exercise.

In this video we are showing you 14 exercises so you can build your body without any gym and without any equipment.

Wokout for How to gain muscle at Home –

Normal pushup Part of How to gain muscle at Home

In this exercise the gap between your hands should be in normal distance.

This exercise works on your middle chest.

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Wide grip pushup Part of How to gain muscle at Home

In this exercise the gap between your hands should be wide open.

This exercise works on your outer chest and Posterior deltoid part.

Close grip pushup part of How to gain muscle at Home

In this exercise the gap between your hands should be less or the both hands                     should be near each other. This exercise works on your inner chest ,biceps and triceps.

Incline pushup Part of How to gain muscle at Home

In this exercise, feet must be joint or close on the floor and hands are places in an upward direction like a bench or table. This exercise works on your lower chest , Lats muscles and biceps.

Deline pushup Part of How to gain muscle at Home

In this exercise, feet must be close and placed at height  like table or bench with a normal gap between hands placed in floor.

This exercises reduce your stomach fat and increase your lower chest.

Shoulder pushup part of How to gain muscle at Home

In this exrcise your body angle should be 90 degree the given below image will make you understand it .

This exercise will increase your shoulder front part .

Hindu pushup part of How to gain muscle at Home

This exercise works on your Front Shoulder, Wings, Traps, Triceps, Lower Chest and Lower Back.

Traps pushup part of How to gain muscle at Home

In this exercise the feet are close to each other and the hands are placed in normal distance.

Push your shoulder up and down.

This exercise helps in gaining trap muscles and increases your shoulder.

Triceps pushup part of How to gain muscle at Home

For this exercise you need a bench and can do as per image.

This exercise helps in triceps and forearms effectively.

Biceps Push up Workout part of How to gain muscle at Home


In this workout, you have to put your hand fingers in the shape of diamond and then start push up. This push up will increase your Triceps and also improve inner chest part

Biceps Push up Workout part of How to gain muscle at Home

In this Exercise you have to keep the paws of your arms backwords in which you have to keep your arms forward and the fingers backwoords.

Abs Push Up Workout part of How to gain muscle at Home

In this Push up, You have to keep both your hands in the simple ground and let the knees of both your legs be acquitted and the lane ahead. This workout helps in reducing the front part of your stomach and help to build six pack abs.

Spider Obliques Push Up Abs Push Up Workout part of How to gain muscle at Home.

In this Push Up Whenever you are going down and then bring your both knee one by one forward from the outside.  This push up will reduce your side waight and will increase oblique muscle.

Squats part of How to gain muscle at Home

This exercise will give good shape of your thigh and butt and also will improve your legs.

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