Best Bodyweight Chest Exercises for You

Level - Intermediate

Here are the best bodyweight chest exercises for you. You need very few 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. Push-Up -

Push-Up is one of the most famous exercises for the chest. This exercise is mostly going to work all of your upper body muscles.

While doing Push-ups, 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 muscle work during Push-ups  are –

– Chest (Pectoralis major and Pectoralis minor)

– Triceps

– Shoulders (Deltoids)

– Serratus anterior

– Core

2. Dips (Chest Version) -

Dips will help you to develop chest muscles and will add mass to your chest. 

To target the chest with dips – 

Lean yourself a little bit forward, and also bring your legs forward. Place your elbows a little bit outward, but don’t do it too excessively.

This exercise will build thickness and will also improve the overall width of the chest. That’s why Dips are considered an effective chest exercise. 

The muscles that work during Dips are –

– Chest

– Triceps

– Shoulders

– Core

 – Back

3. Wide Grip Push-Up -

Push-ups are great. But when you position your hands wider apart, you will target your chest and shoulder muscles more than Standard Push-up. Tilt your pelvis backwards, and keep your butt squeezed tight to avoid forming an arched back.

This exercise is going to increase muscle strength and endurance in your chest.

The muscles that work during Wide Grip Push-ups are –

– Chest (Pectorals)

– Shoulders (Deltoids)

– Triceps

– Serratus anterior

 – Core

4. Decline Push-Up -

Decline Push-ups focuses more on your upper chest and fronts of shoulders than compared to standard push-up.

This Decline variation is excellent for building upper chest muscles.

Don’t let your low back sag or your hips rise upward. Keep your torso rigid and brace your core.

The muscles that work during Decline Push-ups are –

– Chest

– Triceps

– Shoulders

– Core

5. Plyo Push-Up -

Plyo Push up is one of the best Bodyweight Chest Exercise that will develop explosive strength in your body.

This push-up variation is going to blast your chest. 

It’s a high-intensity exercise that will help you to burn calories, reduce body fat, and improve cardiovascular fitness. 

Plyo Push up is going to strengthen and build your chest.

The muscles that work during Plyo Push-ups are – 

 – Chest

– Triceps 

– Shoulders

– Core

Choose Your Level –