Bodyweight exercises are the simplest way to build muscle and boost your strength. But one major drawback is managing progression. Unlike a barbell or resistance machine you cannot simply add extra load when you hit a predetermined performance target.
(Actually you can with a weighted vest, but let’s assume you don’t have one of those!)
So how else can you increase the difficulty of a bodyweight exercise?
One option is to change the leverage of the movement, commonly known as progressive calisthenics, in order to shift more load onto the targeted muscles.
Incline Push Up ---> Regular Push Up ---> Decline Push Up
This works well up to the point but eventually you are forced into performing complicated exercises which bear little resemblance to the original move.
Another (much overlooked) alternative to increasing the difficulty of bodyweight exercises…
Pausing in the harder portions of the move.
For example during a set of push ups you could pause for 5 seconds at the bottom of each rep. During a pull up you could pause for 5 seconds at the top of each rep. During a squat you could pause for 5 seconds with your thighs parallel to the ground.
The longer you pause the harder this becomes!
Apply this formula and the number of reps you are capable of performing will drop off providing an excellent new challenge to build them back up.
Furthermore on any given set you are getting more time-under-load in the harder portions of the move which will be great for your overall strength development.
Give it a try and see.