Best Bodyweight Chest Exercises for You

Level – Super Intermediate

Here are the best bodyweight chest exercises for you. You don’t need or hardly need any equipment to perform these exercises, which means you can train your chest anywhere you want. Try these exercises and build an impressive chest.

Bodyweight Chest Exercises :

1. Clap Push-Up

Clap Push up is an excellent bodyweight chest exercise. Clap Push-ups activate fast-twitch muscle fibres in your Chest, Shoulders, and Triceps that will build strength and muscle mass. Clap Push up will develop explosive power and speed in your body.
The muscles that work during clap push-ups are –

– Chest (Pectoralis major and Pectoralis minor)

– Arms (Biceps and Triceps)

– Shoulders (Deltoid major and Deltoid minor)

– Upper and Middle Back

– Core

2. Wall Pause Push Up

Wall Pause Push-up is an excellent exercise for building a bigger chest. The primary muscles group work during this exercise is your chest. This exercise is going to develop explosive power and speed. This exercise activates fast-twitch muscle fibres, which may help you to build muscle mass and strength.

The muscles involved during Wall Pause Push-ups are –

– Chest

– Arms

– Shoulders

– Core

– Upper Back.

3. Archer Push Up

Archer push up is a bodyweight chest exercise. This exercise will also help you to achieve the One arm push up. Archer push-ups work one pec at a time against the majority of your body weight load, which will build up your chest and make it stronger.
The muscles that work during Archer Push-ups are –

– Chest

– Shoulders

– Arms

– Core

4. Standing band lower chest press

Is your Lower Chest sagging and not in shape? Standing Band Lower Chest Press will build your muscle and give you a defined lower chest.

Hold the band with an underhand grip and set your shoulders back to externally rotate your shoulders in order to get the best stretch. Move your elbow from high to low in front of your upper abs to make your lower chest do the work.

The muscles that work during Standing Band Lower Chest Press are –

– Chest

– Triceps

– Shoulders

5. Single Arm Band Fly

Single Arm Band Fly is a great chest workout. Place the band a little bit above your chest.
Set your chest out, and don’t get a lot of movement at the elbow.
This exercise can help you get a full range of motion that is good for muscle growth gains.
The muscle gets involved during Single Arm Band Fly are –

– Chest (Pectoralis major and Pectoralis minor)

– Back (Latissimus dorsi)

– Shoulders

– Arms

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