7 Bodyweight Exercises for Building Muscle from a Functional Bodybuilding Coach

Functional bodybuilding coach Marcus Filly shares a full upper-body workout comprised of variations on some bodyweight staples that will hit the chest, back, arms and shoulders. The workout includes 5 to 10 pullups and 5 to 10 strict dips, deficit pushups, Bulgarian ring rows, ring bicep curls, inverted skull crushers, and extended range pike pushups. Filly recommends using an isometric stretch or contraction at the end of a working set to safely overload a muscle once you've reached or come close to reaching failure.