Best Bodyweight Chest Exercises for You

Level – Beginner

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. Incline Push-Up

In incline pushup, you elevate your upper body with an exercise box or other piece of stable equipment. This exercise works on your lower chest and back more. 

Incline Pushups takes some pressure off the shoulders and wrists and put the most tension on the chest muscles.

Make sure that your body is in a straight line and your lower back isn’t sagging.

The muscles that work during Incline Push-ups are –

– Chest (Pectoralis major and minor)

– Shoulder (deltoid)

– Triceps

– Core

2. Knee Push-Up

Knee Push up is an excellent beginner bodyweight chest building exercise and, it’s also a good intro to the standard push up.

Knee pushup will strengthen and build your chest muscle. This exercise will build upper body strength that will help you to achieve the standard pushup. 

Keep your body in a straight position, and place your wrist in a near verticle line under your shoulders.

The muscles that work during Knee Push-ups are –

– Chest

– Shoulders

– Arms

– Core

3. Negative Dips

Negative dips is an excellent bodyweight chest exercise for beginners. It will pump your chest and will also strengthen it. Jump up onto the parallel bars, holding your body with your arms, and slowly lower yourself.

Take 8 – 10 seconds to go down OR do your best while going down, go as slow as possible. This exercise is going to strengthen your upper body and will help you to achieve the Dip.

The muscles that work during Negative Dips are – 

– Chest

-Triceps

– Shoulders

– Core

4. Banded Chest Press (Beginner Version)

This variation of Banded chest press is a great beginners chest exercise. The thicker the band, the harder it gets to perform the exercise. Banded Chest Press is going to strengthen your Chest and Arms and will help you to build muscles.

The muscles that work during Banded Chest press are –

– Chest

– Arms

– Shoulders

5. Band Assisted Push-Up

Band Assisted Push up is a great beginner bodyweight chest exercise. This exercise will develop strength and build muscle that will help you to achieve the Standard push up.

During this move, place your wrist in a near verticle line under your shoulders. Tilt your pelvis backwards, and keep your butt squeezed tight to avoid forming an arched back. 

The muscles that work during Band Assisted Push-ups are –

– Chest (pectoralis major and pectoralis minor)

– Triceps

– Shoulders (Deltoids)

– Serratus anterior

– Core

Choose Your Level –