Bodyweight Workouts for Building Your Chest at Home - GGP
Bodyweight Workouts for Building Your Chest at Home

Bodyweight Workouts for Building Your Chest at Home

Sometimes, going to the gym is not the best option for you. Sure, we know that bench presses and heavy dumbbell lifting are excellent ways to build up your chest. Still, you don’t have to remain the skinny guy in your group even if you don’t have the time or money to go to the gym.

You should know that hope is not lost. All you have to do is use your own body weight and create a chest workout routine.

By doing several pushup variations, you will activate just the right muscles in your chest, allowing them to gain mass. You won’t even need any weights for this type of calisthenics chest workout!

Quick Navigation to Building Your Chest at Home

How to Workout Right ?

You may want to remember that your chest is formed of 4 smaller parts. You have the upper part, the lower part, the outer part and the inner part. While most exercises will work all of those areas, you should look for variations that will work each separate muscle category. You’ll have better results this way.

Here’s how you engage each part during a bodyweight chest workout:

  • Upper chest: You need to raise the feet; for example, you can put them on a chair. Find the right angle so as to not put too much pressure on your shoulders.
  • Lower chest: The best push-up for lower chest is done from a decline position, as opposed to the upper chest workout. Since the movement is relatively easy, you may want to increase the number of reps.
  • Inner chest: Hands should be kept close, in a form resembling a diamond or a pyramid.
  • Outer chest: Opposite to inner chest movements, you’ll have to keep your hands in a wide stance.

You may also want to keep in mind the resistance. Since bodyweight training doesn’t include other weights, you alter the strength by increasing the rep. Make sure that all movements are done correctly and that you also stretch regularly to decrease the chances of injury.

Other Exercises You Can Do

Pushups are usually the main moves used to pump up the chest muscle, but there are also some other exercises to opt for. Dips, for instance, are generally for working the triceps; but if you move forward during the exercise, it becomes an outer chest workout as well.

All you’ll need is a parallel bar (you can find them in parks) or some rings. These are the types of exercises for pecs that you can perform even if you don’t have a gym membership.

Best Chest Exercises at Home

These are some chest workouts that can be done at home,

  • Traditional Push-Ups
  • Wide Push-Ups
  • Diamond Push-Up
  • One-Arm Push-Up
  • Pull-Ups

If you are looking for some good chest workouts to try in the comfort of your home, we have some ideas for you. When you combine them in a cycle every day, these exercises will make your ch/est grow in no time.

1. Traditional Push-Ups

When it comes to the effect, nothing can really beat up the original. Doing three sets of 15 pushups each will work every muscle category of your chest, making it one of the best chest exercises without weights.

Make sure that you keep a correct form during the exercise to avoid injury. Your body needs to be aligned in a straight plank from head to toe, to prevent an awkward body position.

2. Wide Push-Ups

This movement is perfect for the outer muscles, making it one of the best chest isolation exercises. It is done like a traditional push-up, only that your hands will stay at a wider distance, going past the shoulder width.

You may want to go for sets that have at least 10 or 15 reps. If you can’t do that many yet, do smaller sets, but work your way up. Also, leave 2-3 days for the muscles to “rest” while focusing on other body muscles.

3. Diamond Push-Up

In order to do the diamond push-up, your hands need to be close enough so that your thumbs and index fingers are touching. This exercise will allow you to work your inner muscle, which is why all chest workouts at home should include it.

Three sets of 10-15 reps each should be enough of a workout for your chest. If you can’t do all those reps, just do as much as you can work your way up until you can do the whole set.

4. One-Arm Push-Up

For this workout, you will need a 10-20 cm box (a hard one, since you’ll be pressing your weight on it). If your house has stairs, you can also take advantage of that last stair. One hand stays on the floor, and the other stays on the box/stair while you do the push-up movements.'

This exercise focuses particularly on the muscles on one side, bringing all the effort into one pec. This is why so many believe it beats all chest workouts with weights; instead of working with small weights, you’ll basically be lifting your own body.

5. Pull-Ups

Pushups are great, but pull-ups are also an excellent way to work your chest muscles. You’ll need a parallel bar that you will grip and try to hoist yourself up. It’s more difficult than a regular pushup, which is why beginners can barely do one of these.

If you’re a beginner, start by “jumping” instead of pulling. If you find you can do ten reps like this, then you’re ready to go to the regular version. It’s also a perfect chest builder workout for the upper and lower chest.

These exercises can be performed either separately or in cycles. It’s important that you always keep your eyes on the goal and that you don’t skip your workout.

As you can see, no equipment is needed to build those chest muscles. You don’t need to lift heavy weights – other than your own body. These exercises can be done everywhere you want, indoors or outdoors.

So, with the perfect pushup chest workout, you won’t even need a gym membership to get a hot body.