5 Killer Bodyweight Workouts For Mass 

#2 One-arm push-ups

The one-arm push-up is an advanced variation of the regular version that activates the pectorals, biceps and the triceps with increased precision.

Instructions:

Step 1: Lie on the floor in a prone position and quickly transition yourself into a high plank. Place the right hand behind the back and steady yourself with your left arm.

Step 2: Gradually lower the body until the chest is just inches above the floor. Ensure that the body is straight throughout the duration of the exercise.

Step 3: Hold for a moment and return to the starting position.

Perform the exercise for the recommended number of times. Repeat the same motion with the other hand for a balanced workout experience.

Important tip: Do not sway your body while performing this exercise.

Next-up: Forward Lunge