So you’re interested in mastering bodyweight exercises for the chest. You’ve probably tried a few exercises before, but you do not see the results you want, or you feel like you’re not doing them quite right.
Don’t worry; you’re not alone. There are many people who are struggling with the same problem.
Considering this problem, I will be going through a list of as many as 13 best bodyweight exercises for the chest and the steps for doing them the right way. Also, I’ll tell you how you can get the most out of them to get better results.
Chest Muscle Anatomy
Chest muscles are among the largest and most prominent muscles in the human body. The two main chest muscles are the pectoralis major and minor.
The Pectoralis major
Most of the mass and shape of the chest are created by the pectoralis major, the larger of the two muscles. It attaches to the sternum, collarbone, and upper arm bone and is responsible for movements such as pushing and hugging.
The Pectoralis Minor
A smaller muscle under the pectoralis major is known as the pectoralis minor. It is attached to the ribs and the shoulder blade and aids in shoulder blade stabilisation.
Compound workouts that train these movement patterns are our main focus.
Importance of a Strong Chest
A strong chest is important for overall strength and function. It improves upper-body strength, helps lift heavier weights, and allows you to perform everyday tasks more easily.
Additionally, having a strong chest promotes good posture by pulling the shoulders back and down, which can help alleviate aches and pains in the neck and shoulders.
13 Best Bodyweight Chest Exercises (With A Couple Exercises Using Bands & Suspension Trainer)
1. Standard Push Ups Bodyweight Exercises for Chest
Benefits:
- This is the bodyweight exercise that works the chest and triceps, and shoulders as well.
- Builds upper body strength and endurance
- You can do it wherever you want with no gym equipment.
- Improves overall fitness and health
How to Do?
- Put your hands shoulder-width apart and your feet hip-width apart in a high plank position.
- Maintain a close connection between your elbows and your chest as you lower your body.
- When pushing back up to the starting position, keep your back straight.
2. Kneeling Push Ups Bodyweight Exercises for Chest
Benefits:
- Targets the chest, triceps, and shoulders
- The modified push-up is the best bodyweight beginner workout for those with wrist pain.
- Builds upper body strength and endurance
- You can do it whichever you want with no equipment.
How to Do?
- Kneel on the floor with your knees hip-width apart and your hands shoulder-width apart.
- Bring your chest almost to the ground, keeping your elbows close to your body.
- Maintain a straight back and engage your core while pushing up.
- Perform as many repetitions as you wish.
3. Plank Push Ups Bodyweight Exercises for Chest
Benefits:
- Targets the chest, triceps, and shoulders
- Builds upper body and core strength
- It can be a more challenging variation of the standard push up
- Helps improve overall stability and balance
How to Do?
- Get into a high plank position with your hands shoulder-width apart and your feet hip-width apart.
- Lower your body until your chest almost touches the ground, keeping your elbows tucked in close to your body.
- When you reach this position, push yourself up after a few seconds.
- Repeat for the desired number of reps.
4. Resistance Band Push Ups Bodyweight Exercises for Chest
Benefits:
- Targets the chest, triceps, and shoulders
- Allows for a greater range of motion and resistance
- It can be a more challenging variation of the standard push up
- Builds upper body strength and endurance
How to Do?
- Hold each end of a resistance band and wrap it around your back.
- Put your hands shoulder-width apart and your feet hip-width apart while performing a high plank.
- As you lower your body, keep your elbows close to your body and your chest close to the ground.
- You should keep your back straight while pushing back up to the starting position.
5. Mini Band Push Ups Bodyweight Exercises for Chest
Benefits:
- Adds resistance and intensity to the traditional push-up.
- Targets your chest, triceps, and shoulders.
- Enhances the strength and stability of your upper body.
How to Do?
- Place a mini resistance band around your wrists and get into the standard push-up position.
- Maintain a shoulder-width distance between your hands and straighten your body.
- During the lower part of your movement, keep your elbows close to your body.
- Push yourself back up, squeezing your chest muscles and keeping the resistance band tight throughout the movement.
6. Plyo Push Ups Bodyweight Exercises for Chest
Benefits:
- Strengthens your chest muscles and builds explosive power.
- Improves your overall upper body power and strength.
- Increases heart rate, improving cardiovascular fitness.
- Engage your core muscles for added stability and control.
How to Do?
- Starting off with a standard push-up, place your hands shoulder-width apart.
- Lower yourself towards the ground, but as you push yourself back up, use explosive force to lift your hands off the ground.
- Clap your hands together in mid-air, then return to the starting position.
7. Elevated Push Ups Bodyweight Exercises for Chest
Benefits:
- Increases the range of motion, making it a more challenging exercise.
- This exercise strengthens your upper chest muscles.
- Helps to improve your overall upper body strength and stability.
- Engage your core muscles for added stability and control.
How to Do?
- If you are sitting on a step, you should place your hands on a raised surface.
- With your body straight, begin by doing a push-up.
- Stay close to your body as you lower your elbows to the ground.
- Get back up to where you started.
8. Dynamic Push Ups Bodyweight Exercises for Chest
Benefits:
- Engage your chest, shoulders, and core muscles.
- Strengthens and stabilises your upper body.
- Incorporates some rotation and instability, which can improve your overall functional fitness.
- Provides a challenge for those looking to increase the difficulty of traditional push-ups.
How to Do?
- Put your hands slightly wider than shoulder-width apart in the standard push-up position.
- Lower yourself towards the ground, but as you push yourself back up, shift your weight to one hand and lift the other hand off the ground.
- Rotate your body towards the side with the lifted hand, reaching towards the ceiling.
- Repeat the process on the other side.
9. Elevated Diamond Push Ups Bodyweight Exercises for Chest
Benefits:
- Targets the chest muscles
- Triceps activation
- Improves upper body strength
- Can be done with limited equipment
- Offers variation to traditional push-ups
How to Do?
- Find a raised surface, such as a bench or sturdy box, and assume a push-up position with your hands on the raised surface and fingers forming a diamond shape directly under your chest.
- From head to toe, your body should be straight.
- Keep your elbows tucked in close to your side as you lower your chest toward your hands.
- When your chest is just above your hands, pause for a moment, and then return to your starting position.
- Repeat for the desired number of reps.
10. Alternating Elevated Push Ups Bodyweight Exercises for Chest
Benefits:
- Targets chest, triceps, and core muscles.
- Increases upper body strength.
- With limited equipment, it can be done.
- Offers a challenging variation to traditional push-ups.
- Improves balance and stability.
How to Do?
- Find a raised surface, such as a bench or sturdy box, and assume a push-up position with one hand on the raised surface and the other on the ground.
- Your body should be in a straight line from head to toe.
- Lower your chest toward your hands, keeping your elbows tucked in close to your sides.
- Pause for a moment when your chest is just above your hands, then push back up to the starting position.
- Switch hands and repeat the movement.
- Continue alternating sides for the desired number of reps or time.
11. Spiderman Push Ups Bodyweight Exercises for Chest
Benefits:
- Targets the chest, triceps, and shoulders
- Engages the core and obliques for added stability and balance
- Builds upper body strength and endurance
- Increases flexibility in the hip flexors and hamstrings
How to Do?
- Get into a high plank position with your hands shoulder-width apart and your feet hip-width apart.
- As you lower your body, bring your right knee towards your right elbow.
- Return to the starting position and repeat on the other side.
- Alternate sides for the desired number of reps.
12. Diving Push Ups Bodyweight Exercises for Chest
Benefits:
- Targets the chest, triceps, and shoulders
- Builds explosive upper body strength and power
- It can be a more challenging variation of the standard push up
- Helps improve overall athletic performance
How to Do?
- Get into a downward dog position with your hands shoulder-width apart and your feet hip-width apart.
- Lower your body until your head almost touches the ground, keeping your elbows tucked in close to your body.
- As you lift your hips to the ceiling, push yourself back up to the starting position.
- Repeat for the desired number of reps.
13. Incline Push Ups Bodyweight Exercises for Chest
Benefits:
- Targets the chest, triceps, and shoulders
- A modified version of the standard push-up that can be easier for beginners or those with wrist pain
- Builds upper body strength and endurance
- It can be done anywhere; no equipment is needed
How to Do?
- Find an elevated surface, such as a bench or step.
- Place your hands on the surface slightly wider than shoulder-width apart, and your feet hip-width apart on the ground.
- Lower your body until your chest almost touches the surface, keeping your elbows tucked in close to your body.
- Keeping your back straight and your core engaged, push yourself back up to your starting position.
- Repeat for the desired number of reps.
Conclusion
Now you know about the 13 best bodyweight exercises for strengthening your chest. Also, you know how to perform them safely.
So, go and build a chest that gives you an extraordinary look.
