Bodyweight Chest Workout
Written by Shreyanshu Maheshwari
Who does not want a well-developed chest? Almost everyone does. But you might be thinking that you need to join a gym, Liftup the Barbell Rod, Pull the Cables, or Sit on a machine and start training if you want to build a well develop Chest. Well, all these are great options. But you can also build up a mighty chest without going to the gym. You just need consistency, a Good Diet, Proper Rest and some types of equipment to make it happen.
Exercise Levels:
Best Bodyweight Chest Exercises for you
Level: Beginners
1. Incline Push-Ups
Incline Push-ups are a great beginner’s Bodyweight Chest Exercise. In this workout, you elevate your upper body on a stable surface. This exercise targets your chest, But it mainly works on your Lower Chest. Make sure that your body is in a straight line and your lower back is not sagging.
The more you are vertical to the ground, the easier the exercise gets, and the more you are horizontal to the ground, the harder the exercise gets.
Primary muscles work during Incline Push-ups
- Pectoralis major and minor (Chest)
- Deltoid (Shoulder)
- Triceps (Arms)
Other muscles work during Incline Push-ups
- Core
- Biceps (Arms)
- Serratus Anterior
- Upper and Middle Back Muscles
2. Knee Push-Ups
Knee Push up is an excellent Beginners bodyweight chest-building workout. it is a great intro and progression toward Standard Push-ups. Knee Push-up will strengthen and build your chest muscles. Keep your body in a straight position, place your hands in a verticle line under your shoulders, and don’t sag your back.
Do not do any kind of half rep, go all the way up and all the way down. This exercise will build the upper body strength required to achieve the standard Push-up.
Primary muscles work during Knee Push-ups
- Pectoralis Major and Pectoralis Minor (Chest)
- Deltoid major and Deltoid minor (Shoulders)
- Triceps (Arms)
Other muscles work during Knee Push-ups
- Core
- Biceps
- Serratus Anterior
- Upper and Middle Back Muscles
3. Negative Dips
Negative dips are an amazing exercise for gaining strength and muscle.
It is an excellent Bodyweight Chest Exercise for beginners. So to perform this move, Jump up onto the parallel bars, holding your body with your arms, and slowly lower yourself. It will give a nice good pump to your chest. Take 8 – 10 seconds to go down, OR Go down as slow as possible. This exercise will strengthen your upper body, which will help you to achieve the Dip. Doing Negative dips is going to build up your chest muscle.
Primary muscles work during Negative Dips
- Pectorals (Chest)
- Anterior Deltoids (Shoulders)
- Triceps (Arms)
Other muscles work during Negative Dips
- Core
- Lateral deltoids and Posterior deltoids (Shoulders)
- Biceps (Arms)
- Upper and Middle Back Muscles
4. Banded Chest Press (Beginner Version)
The banded chest press is a fantastic exercise to target your chest muscles. Banded Chest Press is going to strengthen your Chest, Triceps and Shoulders. If you look carefully, you will find that doing a banded chest press is like doing push-ups while standing.
The thicker the band, the harder the exercise, and the thinner the band, the easier the exercise.
So at the Beginners level, choose a thinner band and master its resistance level, then move to a thicker band with a higher level of resistance. Try this exercise, and it will give you tremendous chest gains.
Primary muscles work during Banded Chest press
- Pectorals (Chest)
- Deltoids (Shoulders)
- Triceps (Arms)
Other muscles work during Banded Chest press
- Core
- Upper and Middle Back Muscles
- Biceps (Arms)
- Serratus Anterior
5. Band-Assisted Push-Up
Band Assisted Push Ups is a great bodyweight chest workout for beginners who are unable to do Push-ups. This exercise will develop strength and build up your Chest muscles. It is a great progression toward Push-ups. The thicker the band, the more resistance it will create for support, making the exercise easier.
The thinner the band, the less resistance it will create for support, making the exercise harder.
During this move, tilt your pelvis back, and keep your butt tight to avoid creating an arched back.
Primary muscles work during Band Assisted Push-ups
- Pectoralis major and Pectoralis minor (Chest)
- Deltoids (Shoulders)
- Triceps (Arms)
Other muscles work during Band Assisted Push-ups
- Core
- Biceps (Arms)
- Upper, Middle, and Lower Back muscles
Level: Intermediate
1. Push-Up
Push-Up is one of the most famous exercises all around the world. It is a fantastic Bodyweight Chest Exercise for the Intermediate level. This exercise is going to work almost all of your upper body muscles. In Push-ups, people mainly focus on Quantity instead of Quality, but we need to put quality first and then quantity.
So, While performing push-ups, Place your wrist in a near verticle line under your shoulders. Tilt your pelvis backwards, and keep your butt tight to avoid forming an arched back. Be in a straight position and then go all the way down till your chest touches the ground and then come all the way up until the elbows reach full extension.
Primary muscles work during Push-ups
- Pectoralis major and Pectoralis minor (Chest)
- Deltoid (Shoulders)
- Triceps (Arms)
Other muscles work during Push-ups
- Core
- Biceps (Arms)
- Upper, Middle, and Lower Back muscles
2. Chest Dips
Dips will develop your chest, Triceps and Shoulders. But we want to put the most emphasis on the chest muscles. So for that, we will do a little bit of change in our Body Position.
Lean yourself a little bit forward and can also bring your legs forward. These Chest Dips will help to add mass to your chest. Doing this chest exercise will build incredible strength in you. It will build thickness and also improves the overall width of the chest.
Primary muscles work during Chest Dips
- Pectoralis major and Pectoralis minor (Chest)
- Anterior deltoid (Shoulder)
- Triceps (Arms)
Other muscles work during Chest Dips
- Core
- Lateral deltoids and Posterior deltoids (Shoulders)
- Rhomboid, Trapezius, Latissimus dorsi (Back Muscles)
- Biceps (Arms)
3. Wide Grip Push-Up
Push-ups are really good when it comes to training chest. But we can make this exercise more effective by increasing the width of the hands. So, place your hands a bit wider, more than the width of your shoulders.
The proper width is when elbows are stacked nicely over the wrist. Keep in mind that going too wide can result in shoulder injury and joint pain.
Wide Push-ups will put more pressure on your chest and shoulders compared to Normal Push-ups. They will give you a good chest pump and strengthen and build the chest muscles.
Avoid forming an arched back while performing this move.
Do not perform any kind of half rep. Achieve full range of motion by going all the way up and then all the way down. This exercise is going to increase muscle strength and endurance.
Primary muscles work during Wide Grip Push-ups
- Pectoralis major and Pectoralis minor (Chest)
- Anterior deltoid (Shoulder)
Other muscles work during Wide Grip Push-ups
- Triceps (Arms)
- Core
- Lateral deltoids and Posterior deltoids (Shoulders)
- Biceps (Arms)
- Upper, Middle, and Lower Back muscles
- Serratus Anterior
4. Decline Push-Up
Decline push-ups focus more on your upper chest and front of your shoulders.
To perform this exercise, Place your feet on an elevated surface, Keep your body in a straight position and don’t let your low back sag or your hips rise upward. While coming down, touch the ground with your nose, not your chest, because touching the ground with your chest can lead to an arched back.
Decline Push-ups are more challenging than Normal Push-ups. It is an excellent Bodyweight Upper Chest workout that you should do to build your upper chest.
The more you elevate your feet from the ground, the harder this exercise gets, and it will target the shoulder area more instead of the chest.
So, do not elevate your feet too much because it will become a Shoulder dominant move.
Primary muscles work during Decline Push-ups
- Pectorals (chest)
- Anterior deltoid (Shoulders)
- Triceps (Arms)
Other muscles work during Decline Push-ups
- Core
- Lateral deltoids and Posterior deltoids (Shoulders)
- Serratus anterior
- Upper Back muscles
- Biceps (Arms)
5. Plyo Push-Up
Plyo Push-up is an explosive move. It is one of the best Bodyweight Chest Exercises for those who are at an Intermediate level and have mastered Standard Pushups.
It is the same as a Push-up, but while coming up, Do it with enough force and explosiveness that your hands leave the ground. This push-up variation will activate fast twitch muscle fibers and develop explosive strength and muscle mass. It will give you a great pump in your chest.
It is a high-intensity exercise that will help to burn a high amount of calories, Reduce body fat, and Improve cardiovascular fitness. Doing Plyo Push-ups will give you massive chest gains.
Primary muscles work during Plyo Push-ups
- Pectorals (chest)
- Deltoids (Shoulder)
- Triceps (Arms)
Other muscles work during Plyo Push-ups
- Core
- Biceps (Arms)
- Upper, Middle, and Lower Back muscles
- Serratus Anterior
Level: Super Intermediate
1. Clap Push-Up
Clap Push up is the upgraded version of Plyo Push-ups. Just like Plyo Push-ups, First, push yourself up explosively to release your hands from the ground and while in the air, bring your hands together to form a clap. While coming down, if you can’t handle the pressure and can’t stabilize the joints, then you are not going to make many gains from this exercise.
This push-up variation will develop explosive power and speed.
It activates fast-twitch muscle fibres in your Chest, Shoulders, and Triceps that will build strength and muscle mass.
Clap Push-ups not just look amazing, but they are also an amazing bodyweight chest workout for those who have mastered Plyo Push-ups.
Primary muscles work during Clap Push-ups
- Pectorals (chest)
- Deltoids (Shoulder)
- Triceps (Arms)
Other muscles work during Clap Push-ups
- Core
- Biceps (Arms)
- Upper, Middle, and Lower Back muscles
- Serratus Anterior
2. Archer Push Up
Archer push-up is a wonderful bodyweight chest exercise to gain strength, power, and muscles.
This exercise will help you to achieve the One Arm push-up. In Archer Pushups, one hand performs the workout, and the Other hand supports the movement. It will build up your chest muscles and make them stronger. You can switch between the hands after one rep or perform the whole set with one hand and then switch to the other hand. Maintaining a proper form will help you get the maximum gains from this exercise. Go all the way up and all the way down, and do not sag your back during the move.
Primary muscles work during Archer Push-ups
- Pectoralis major and Pectoralis minor (Chest)
- Deltoids (Shoulders)
- Triceps (Arms)
Other muscles work during Archer Push-ups
- Core
- Biceps (Arms)
- Upper, Middle, and Lower Back muscles
- Serratus Anterior
3. Standing Band Lower Chest Press
Standing Band Lower Chest Press is an incredible exercise for your lower chest. It will build your chest muscle and give you a more defined chest.
To Perform this move, Hold the band with an underhand grip and set your shoulders back. Externally rotate your shoulders to get the best stretch, and then move your elbow from high to low in front of your upper abs to make your lower chest do the work. This workout will build strength and will make your Chest muscles strong. So at Super Intermediate Level, go for a thick band. The thicker the band the, harder the exercise gets, and the thinner the band, the easier the exercise gets.
Primary muscles work during Standing Band Lower Chest Press
- Pectorals (Chest)
- Deltoids (Shoulder)
Other muscles work during Standing Band Lower Chest Press
- Triceps (Arms)
- Core
- Biceps (Arms)
- Upper Back Muscles
4. Single Arm Band Fly
Single Arm Band Flies are a great move to exercise the chest.
To perform this move, Place the band a little bit above your chest, don’t keep your arms straight during the workout, Instead bend them a little bit from the elbows.
Go for a full range of motion by crossing the midline because it will activate your chest more and lead to more muscle growth. It is a fantastic bodyweight chest workout.
You do not need any cable machine to perform this move. This exercise will build up your chest muscles. At the Super Intermediate Level, choose a thick band as they contain a higher level of resistance.
Primary muscles work during Single Arm Band Fly
- Pectoralis major and Pectoralis minor (Chest)
- Deltoids (Shoulders)
Other muscles work during Single Arm Band Fly
- Triceps (Arms)
- Biceps (Arms)
- Upper and Middle Back Muscles
5. Ring Push Up
Rings Push-up is a fantastic exercise to train your chest and build muscle. The instability of rings makes it hard to perform the exercise. The body handles more pressure and recruits more muscles to stabilize the movement.
That is why Ring Push-ups are harder than Normal Push-ups.
Doing Push-up on rings gives you a full range of motion that is missed by Push-up, done on the ground.
This exercise gives you better chest activation, which leads to better muscle growth. Just like the Push-ups, keep your body in a straight position and do not sag your back while performing this move. Mastering Ring Push-ups will build up incredible strength and a great-looking chest.
Primary muscles work during Ring Push-ups
- Pectoralis major and Pectoralis minor (Chest)
- Deltoids (Shoulders)
- Triceps (Arms)
Other muscles work during Ring Push-ups
- Core
- Biceps (Arms)
- Upper, Middle, and Lower Back muscles
- Serratus Anterior
Level: Advanced
1. Narrow to Wide Push-ups (Plyometric Version)
Narrow grip Push-ups and Wide Grip Push-ups are fantastic exercises to train chest muscles. People compare wide and narrow grip push-ups and question which one they should do for better chest development.
But, Why choose just one when you can do both of these amazing moves?
First, do a narrow-grip push-up with enough force and explosiveness to lift your hands off the ground, then extend your hands in the air and land with a wide grip.
Then do a wide-grip push-up and explosively come up so that your hands are off the ground, then shorten the distance between the hands and land with a narrow grip.
These Pushups will build up explosive strength and endurance. It is an excellent Bodyweight chest workout if you want to build a big and muscular chest.
Primary muscles work during Narrow to Wide Push-ups (Plyometric Version)
- Pectoralis major and Pectoralis minor (Chest)
- Anterior deltoid (Shoulder)
- Triceps (Arms)
Other muscles work during Narrow to Wide Push-ups (Plyometric Version)
- Core
- Biceps (Arms)
- Upper, Middle, and Lower Back Muscles (Back Muscles)
- Serratus Anterior
2. Banded Chest Dips (Advanced Level)
Undoubtedly, Dips are a great bodyweight exercise to train chest muscles. But this exercise can be easy for some advanced athletes. So we will use Resistance Bands to make it more challenging and effective.
To perform this move, Lean a little bit forward. You can also bring your legs forward if you want. So, this position will put most of the pressure on your chest. Banded Chest Dips will strengthen your chest and arms.
Due to the bands, the resistance will work against you, which will put more load on your muscles. Use a full range of motion by going all the way up and all the way down. With this exercise, you can build up a mighty chest.
Primary muscles work during Banded Chest Dips
- Pectoralis major and Pectoralis minor (Chest)
- Anterior deltoid (Shoulder)
- Triceps (Arms)
Other muscles work during Banded Chest Dips
- Core
- Rhomboid, Trapezius, Latissimus dorsi (Back Muscles)
- Lateral deltoids and Posterior deltoids (Shoulders)
- Biceps (Arms)
3. Ring Dips
Ring Dips are harder than Normal Dips due to the instability of the Rings. Practising this move will build up incredible power. It is a great bodyweight chest exercise for building a big muscular chest.
The instability of the rings puts a lot of pressure on muscles and recruits more muscles to stabilize the movement.
These Ring Dips will add mass to your chest. Performing this workout will give you incredible Chest Gains like building thickness and improving the overall width of the chest.
Primary muscles work during Ring Dips
- Pectoralis major and Pectoralis minor (Chest)
- Anterior deltoid (Shoulder)
- Triceps (Arms)
Other muscles work during Ring Dips
- Core
- Rhomboid, Trapezius, Latissimus dorsi (Back Muscles)
- Lateral deltoids and Posterior deltoids (Shoulders)
- Biceps (Arms)
4. Bulgarian Ring Push-ups
Bulgarian Ring push-ups are one of the best Push up variations one can do to train the chest muscles. It is a great Bodyweight Chest exercise that will build an amazing chest and incredible power. So to perform this exercise, Go down and stretch your arms. But don’t stretch them too much because it can lead to shoulder injury or joint pain. The proper width between the hands is when elbows are stacked nicely over the wrist.
After this, Come up and squeeze your chest by rotating the wrist and bringing your hands as close as possible. The instability of the rings puts more pressure on the muscles to stabilize the movement. The stretch and squeeze you will get in this exercise will help to build a big muscular chest.
Primary muscles work during Bulgarian Ring Push-ups
- Pectoralis major and Pectoralis minor (Chest)
- Deltoids (Shoulder)
- Triceps (Arms)
Other muscles work during Bulgarian Ring Push-ups
- Core
- Biceps (Arms)
- Serratus Anterior
- Upper and Middle Back Muscles
5. One Arm Push Up
The One-arm Push-up is the ultimate move in the Bodyweight workout. Many people dream of achieving it, and why not? It looks super amazing.
One Arm Push up is a Unilateral movement. Since only one hand is used, this is going to put a lot of stress on the muscles.
Be in a straight position, do not arch your back or bend your legs, and do not let your hips fall down during the move. Your core and other muscles will also be involved more to stabilize the movement. This exercise will make you super strong and build up a great-looking chest. Follow a full range of motion by going all the way up and all the way down. Mastering this bodyweight chest exercise will get you tremendous chest gains and incredible strength.
Primary muscles work during One Arm Push-ups
- Pectoralis major and Pectoralis minor (Chest)
- Anterior deltoid (Shoulder)
- Triceps (Arms)
Other muscles work during One Arm Push-ups
- Core
- Upper, Middle, and Lower Back Muscles (Back Muscles)
- Biceps (Arms)
- Hip Flexors
- Quadriceps (Thighs)
Conclusion
A muscular-looking chest is a dream of many. In this workout chart, we have mentioned one of the best bodyweight chest exercises that can be done to build a massive, defined, and muscular chest. Many people focus on Quantity instead of Quality. But quality needs to come first. If you do these exercises with Proper Form, you’ll progress and gain a lot more power and strength than someone who does it with Poor Form and focuses only on high reps.
But just doing exercise can’t give you a great physique. You need to focus on your diet and rest also. You have to eat muscle building foods and take proper rest if you want to build a great physique. Be consistent with your workout. Progressively overload by changing or modifying the exercises, and you will see how much muscle and strength you have gained over time.