No Gym, No Problem: 10 Bodyweight Exercises to Build a Stronger Body for Free

7. Triceps Dips (Chair or Bench): Target Your Arms and Shoulders

Triceps dips make use of a sturdy chair or bench to focus on arm and shoulder strength. Sit on the edge of the seat, hands gripping beside your hips. Slide forward, supporting your weight with your hands, then lower your body by bending your elbows to about 90 degrees—keeping them close, not flared. Push back up with care. To make it easier, keep your feet closer and knees bent; to advance, extend your legs or even raise one foot. Always prioritize shoulder comfort by not dipping too deep or hunching forward. If wrists feel tender, pause and stretch between sets. Triceps dips help combat the effects of frequent typing, lifting, or carrying. They challenge your body in new ways, supporting everyday movements like pushing open doors or lifting bags with ease.

8. Superman Exercise: Strengthen Your Back and Posture

The superman exercise is a gentle counterbalance for all our forward-focused activities—think sitting, rounding, typing. Lying face down with arms extended overhead, lift your arms, chest, and legs just a few inches off the floor at once (as if you’re flying), squeezing your back, glutes, and hamstrings. Keep the motion small and controlled, focusing on length rather than height. Hold briefly, then lower and repeat. Modifications include alternating lifting one arm and opposite leg, or keeping hands by your sides for less intensity. Avoid quick, jerky motions and brace your core to protect your lower back. This move not only supports a healthy spine, but also nurtures the stabilizing muscles that help with posture and ease tension from slouching during daily life. It’s a subtle yet mighty addition to your routine.