A list of the most effective exercises for men. Each exercise uses only your body weight as resistance.

Pull Up

Grip bar with hands slightly wider than shoulder width. Keep body in good alignment (abs tight, chest up, back straight). Squeeze down (depress) shoulder blades using a controlled motion, pull body up by drawing chest to the bar, keeping elbows down toward sides and forearms in line with body. Contract lat muscles fully without compromising form. While maintaining the controlled motion, return body to starting position. Do not allow body to swing. Do not allow muscles to relax before next repetition.

Back Extension

Lock feet in, with pad comfortably on hips. Cross arms over chest. If using weight, hold weight plate at chest level. Pressing hips into the pad, relax the spine. Squeeze together (retract) shoulder blades. In a controlled motion, lift head and shoulders up until spine is comfortably hyperextended. Avoid hyperextending the neck. Maintaining controlled motion, return to starting position. Do not allow muscles to relax before next repetition.

Duck Walk

Primary Muscle Group: Full Body

Muscle Groups Worked in This Exercise:  Full Body

Preparation: Get into a full squat position as pictured with your hands placed around the outside of your ankles.

Breathing:  Breath in and out normally through the entire exercise movement.

Execution: Begin exercise by walking in short steps with both feet one in front of the other.

Squat Jump

Primary Muscle Group: Plyometrics - Lower Body

Muscle Groups Worked in This Exercise: Quadriceps and Hamstrings

Preparation: Stand with feet shoulder width apart and your trunk flexed forward slightly with your back straight in a neutral position. Arms should be in the ready position with elbows flexed at about ninety degrees. Your lower body should be positioned with your thighs parallel to the ground.

Execution: Explode vertically and drive your arms upward. Land on both feet and quickly repeat. Prior to takeoff, extend the ankles to their maximum range to ensure proper mechanics.

Push Ups Explosive Knees On Ground

Primary Muscle Group: Plyometrics - Upper Body

Muscle Groups Worked in This Exercise: Chest

Preparation: Start in a standard pushup position except your knees remain on the ground.

Execution: Lower yourself to the ground and then explosively push up so that your hands leave the ground. Catch your fall you're your hands and immediately lower yourself into a pushup again and repeat.