15 Best Bodyweight Chest Exercises – Ultimate Bodyweight Chest Workout

There are many people who don’t have time to go to the gym and workout because of their busy schedule, and they look for home exercises or bodyweight exercises. So, here we are listed 15 best bodyweight chest exercises.

You don’t need to have expensive benches or barbells to develop killer pecs, some of the dedicated bodyweight exercises can build killer physique.

Bodyweight chest workout provides many benefits, aside from looking great. This can improve your strength, better posture, improve your heart health and deeper breathing.

So, building a muscular chest can be good for everyone but doing at home without any expenses, with your body weight can be great.

Bodyweight chest training provides the opportunity to develop a complete chest anytime, anywhere. So, in this article we are going to present the 15 best bodyweight chest exercises to allow you to hit your pecs from all angles.

Importance of a Strong Chest

Well, having a strong chest can make your upper body great and improve your strength, athletic performance. There are other benefits having strong chest, includes:

Improve your posture: your chest (pecs) plays an important role in maintaining good posture as your chest helps to stabilize the shoulder joints. Make sure you train your back equally because a good posture requires a strong shoulder, back and chest.

Body composition: a bodyweight chest exercises can build to a border, bigger chest, which looks great and for women which will make breasts look perkier for the long run.

Better breathing: your chest connected to your ribs so lengthening and strengthening your chest muscles can improve your deeper breathing capability.

Why Bodyweight Chest Exercise are great

Working out at the gym with equipment is a great way to build your stronger chest but if you don’t have access to it, then bodyweight chest workout can help you. Bodyweight chest exercises are really excellent and you know what it’s needed for!

Well, a bodyweight chest workout can build a stronger, powerful, broad chest with an absolutely safe manner.

Here are some reasons why bodyweight chest exercises are great:

  • Low risk: bodyweight chest exercises are no risk exercises and the benefits are a bit higher. You can definitely build your stronger, border chest without any risk of injury.
  • You can do anywhere: bodyweight chest workout can be done anywhere with no equipment needed. So, that means you can do it at home, outside and anytime.
  • Good for all fitness levels: if you’re a beginner or advanced athlete, the bodyweight chest exercises can be effective if you do it with proper form. There are many variations so you can hip your chest muscles with different angles.
  • Cost: there is no cost for these exercises and it doesn’t cost anything to do chest workout without equipment. All you need is your body weight and enough place to perform.

How to Build Your Chest at Home Without Weight

If you want to build your chest with bodyweight exercises at home, then you need understand two things,

What exercises to do: there are numbers of bodyweight chest exercises that will allow you to hit your chest muscles from different angles. It’s very important to know the right exercises so you can build your pec muscles without equipment. So here are listed 15 best bodyweight chest exercises.

Diet: if you have a balanced diet, then only you can build a bigger chest, you need to eat enough food and a high protein diet can build your chest stronger and wider.  

15 Best Bodyweight Chest Exercise

The bodyweight chest exercises have lots of variations so there are a variety of exercises in your routine. You can choose the exercises to make your workout more enjoyable.

The exercises on our list are great activities which can target different parts of your chest muscles, so it’s easy to mix it up.

Every workout should start with a good warmup, it’s important to get your muscles warmed up and reduce the probability of injury.

01. Stander Push-Up

Stander Push-Up

The stander push ups are one of the simplest and best bodyweight chest exercises, it will directly target your pecs and also your triceps.

How to perform:

  • Start in a plank position with your hands shoulder width apart.
  • Your legs extended with feet hip width apart and toes on the floor.
  • Your back straight and your hips in a neutral position.
  • Lower your chest to the floor by bending your elbows.
  • Then, slowly push back up into the high plank position.
  • Do 2 to 4 sets of 10 reps, take 30-seconds rest between the sets.

02. Wide- Grip Push Ups

Wide grip push ups target your outer pecs and front deltoids, this exercise is push up variation and you may feel fun while working your chest.

How to perform:

  • Get into a high plank position with toes on the floor.
  • Your hands are wider than shoulder width.
  • Keep your back straight and maintain a form.
  • Lower your body toward the ground and hold the position for a second.
  • Then, slowly push back up to the starting position (high plank position).
  • Make sure to maintain a straight line of your body and avoid pushing your upper body first.
  • Repeat 2 to 4 sets of 10 to12 reps.

03. Kneeling Push Ups

This exercise also variation to standard push up and target your pectoralis major, minor, triceps and deltoids. You just need to keep your knees and toes on the floor.

How to perform:

  • Start with planks position and keep your knees and toes on the floor with your hands shoulder width apart.
  • Keep your back straight and bend at your elbows to lower your chest to the ground.
  • Hold the position for a second and then, slowly push yourself up until your hands are fully extended.

04. Burpee

Burpee

The burpee is a full-body bodyweight exercise that also targets your chest muscles and makes your chest stronger. It will also increase your heart rate.

How to perform:

  • Stand straight with your feet shoulder width apart and keep your arms by your sides.
  • Lower yourself into a squat position and place your hands on the floor.
  • Kick or jump your feet back into a plank position.
  • Do one push-up, then jump your legs forward to your hands, into a squat.
  • Return back to the starting position.
  • Repeat 2 to 3 sets of 10 to 14 reps.

05. Diamond Push-up

How to do a Diamond Push-Up with Proper Form

Diamond push-ups are one of the best upper body strength exercises and primarily target your inner pectoral muscles (chest muscles) and your triceps too.

You’re going to perform push ups with your hands next to each other, and your thumbs and pointer touching for support.

How to perform:

  • Start in a plank position, place your both hands on the floor close to each other so your thumps and pointer fingers form a diamond shape.
  • Bend your elbows inward to lower your body.
  • Hold the position for seconds and then, slowly push back to the starting position (plank position).
  • Repeat 2 to 4 sets of 10 to 12 reps.

06. Incline Push-Ups

Incline push ups are great exercises that target your lower head of the pecs, deltoids and triceps. This movement also engages your shoulder and abs.

To do incline push-ups, all you need is a bench or chair that won’t slide around, that will be approximately knee height.

How to perform:

  • Place your both hands on the edge of the bench at shoulder-width apart or slightly wider. Plant your feet on the floor and keep your hips in a neutral position with your back straight.
  • Then, slowly lower your chest toward the edge of the bench.
  • Pause the movement and then, push back up to the starting position with fully arms extended.
  • Repeat 2 to 3 sets of 10 to 14 reps.

07. Decline Push-Ups

Decline push-ups mainly work your upper chest muscles, triceps, abs and deltoids.

This exercise is one of the best exercises going to place emphasis on the upper chest. The decline push-ups will help increase your overall upper body strength.

How to perform:

  • Have a platform, like a chair, box, or bench.
  • Place your both hands on the floor in a standard push up position.
  • Elevate your feet onto a platform (bench or chair) and keep your in a neutral position.
  • Bend your elbows and slowly lower your chest to the floor.
  • Pause and push back up to the starting position until your arms are fully extended.
  • Repeat 2 to 3 sets of 8 to 10 reps.

08. Dips

Dips

Dips are one of the best and effective body exercises and compound movement that target your chest (pecs), deltoids, lats and rhomboids.  It’s also improved your bench press strength. To do dips all you need is a bench or box.

How to perform:

  • Start by sitting down on the bench with your hands next to the thighs.
  • Extend your legs forward and lift your butt off the bench until your arms are fully extended.
  • Bend at the elbow and lower your body down until your arms are forming a 90-degree angle or even as far as you can go.
  • Then, slowly, press back up to the starting position until your arms are fully extended.  
  • Do 2 to 4 sets of 8 to 10 reps.

09. Spiderman Push-Ups

Spiderman Push-Ups

Spiderman push ups are great exercises for increasing upper body strength, that work your chest, triceps, forearms and shoulder. This exercise also engages your core muscles and helps to strengthen them.

How to perform:

  • Start with a standard high plank position.
  • When you lower your body down like with a stander push up, lift up your left foot and place your left knee close to your elbow, your left knee very close to your left elbow when your body parallel with the floor.
  • While pushing back up, bring your left foot back so that your left foot fully extends and back up to the high plank position.
  •   Repeat with right leg
  • Alternate the both left and right legs.
  • Do 2 to 3 sets of 8 to 10 reps.

10. Dive-Bomber Push Ups

The diving-bomber push ups are great total upper body exercise, all of your upper body muscles will be targeted with this exercise. Of course, this exercise mainly works your pecs and arms.

This exercise has different moves that target your lower and upper chest through different angles.

How to perform:

  • Start with a high plank position, with your hands and feet shoulder width apart.
  • Raise your hips up so that your body forms an inverted V.
  • Make sure your hands are fully extended in front of you and your head is in-between your arms.
  • Lower your body in an arcing motion, as you straighten your arms and bring your chest up. It will look like an upward dog position but your toes are planted to the floor.
  • Reverse the movement back to the starting position.
  • Repeat 2 to 4 sets of 10 to 12 reps.

11. Resistance Band Push-up

Resistance Band Push-up

Resistance band push ups are an excellent way to add a bit more resistance to your standard push up. This exercise will work the muscles in your chest, triceps, back and core by giving extra resistance while lifting the bodyweight against the band.

How to perform:

  • Wrap the band behind your upper back and grab the handles with your hands so that it is pressing on the inside of your palm.
  • Start with a high plank position with your hands shoulder width apart, and your legs are fully extended with hip-width apart.
  • Keep your back straight and hips are in a neutral position.
  • Lower your chest to the floor until your arms are about 90-degree angle.
  • Slowly, push yourself back up to the starting position (back into a high plank position).
  • Repeat 2 to 3 sets of 8 to 10 reps.

12. Mini Band Push up

Mini Band Push up

Mini band push ups mainly work your pectoralis major, pectoralis minor, deltoids, abs and triceps. This exercise is best for building and strengthening your chest and arms muscles.   

How to perform:

  • Place your arms in-between the band so it is wrapped around your arms at the triceps.
  • Start with a high plank position with your hands shoulder width apart, your legs are fully extended.
  • Make sure your back is straight.
  • Lower your body to the floor until your body is parallel to the floor and your rams are at 90-degree angle. Hold the position for second.
  • Then, slowly push back up into the high plank position.

13. Jumping Push-up

Jumping push ups are an advanced exercise and a bit difficult to do. You should try this exercise only if you’re mastered the standard push up. This exercise primarily works your pectorals (chest muscles) and triceps.

How to perform:

  • Start in plank position with your hands shoulder width apart and your legs are fully extended with hip width apart.
  • Slow, lower your body to the floor.
  • Push your body back up off the floor and bring your hands together to clap at the highest position.
  • Lower back to the starting position with fully controlled motion.
  •  Do1 to 2 sets of 8 to 10 reps.

14. Grasshopper Push-Up

The grasshopper push-ups work on your upper body strength especially, your chest (pectorals) and triceps.  This exercise helps to burn more calories and increase your mental strength and gain confidence.

How to perform:

  • Get into a standard push up position with your hands about shoulder width apart and legs are fully extended.
  • Lower your body to the floor; as you go down, bring your right knee toward your left elbow.
  • On the next rep, bring your left knee toward your right elbow.
  • Alternate the movement with your left and right leg.
  • Repeat 2 to 4 sets of 10 to 12 reps.

15. High Plank Position

High Plank Position

High plank position is an isometric exercise that targets your pectoralis (chest), triceps, abs and deltoids. This exercise also develops your body posture.

How to perform:

  • Get into a high plank position with your hands shoulder width apart and your feet fully extended with hip width apart.
  • Should keep your back straight and hips are in neutral position.
  • Hold this position for 30 to 50 seconds.
  • Engage your core and glutes, hold your quads tight, your entire body becomes solid.

QNA’s on Bodyweight Chest Exercise

Can You Get a Big Chest with Just Bodyweight?

The short answer is YES, you can do push ups variations that target and load your chest from different angles. That means you can still build a bigger, stronger chest at home with just your bodyweight.

Can You Get Pecs by Just Doing Push Ups?

YES, push ups are one of the great and most effective bodyweight exercises, that not only work your chest muscles, but also your triceps and your deltoids. This exercise strengthens your upper body muscles.

How Many Push Ups a Day is Good?

There is no limit to how many push-ups you do in a day; it totally depends on your strength and fitness level. Most of the people do more than 300 push ups a day. But for an average person, 50 to 100 push ups are enough to maintain a good upper body.

You should know the correct form, otherwise you will not benefit from it. If your beginner then starts with 20 push ups and increases day by day.

What Type of Push Ups Build the Upper Chest?

The decline push-ups are great and effective exercises to build your strong upper chest muscle. If you’re doing decline push ups everyday that will help increase your overall upper-body strength.

Conclusion

You can develop a strong, bigger and impressive chest without going to gym, with just your bodyweight at home. Here we are listed 15 best bodyweight chest exercises with correct form.

Make these exercises part of your chest training and add in your chest workout routine. They are very effective and mass builder exercises.

Before starting any exercises, it is very important to know the proper form to get full benefits from workout.

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below. 

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