For Most individuals desiring to build up a solid, ripped chest — they think heavy weights, barbells or some machine gym work. But what if I told you it was possible to get a great chest the gym.. only now with your body weight?
That’s right! One of the most effective ways to build muscle in your pectoral muscles while toning them is by doing a body weight chest workout. In my previous article I have elaborately discussed about the beginners push ‘ups’ ideas https://zenfitpulse.com/beginners-push-up-alternatives/)
To that end, we decided to put together the ultimate bodyweight chest workout routine you can do anywhere—including at home, in a park or while traveling. Time To Start Building A Head Turning Chest!
Why Bodyweight Chest Workouts Are So Effective
Not only are bodyweight exercises a great time (and money) saver since you can do them at home or even in your hotel room, but they offer unique benefits as well. It gives you some cross training by working and strengthening various muscle groups in combination, it requires your body to work together with these muscles as one unit so coordination is increased too… which means the weight will be more functional for everyday stuff.
One of the most essential muscle groups in women is the chest muscles (pectoralis major and pectoralis minor). A strong chest not only looks good — it helps with total upper body strength, shoulder stability and supports a lot of our arm movements. The main reasons that body weight chest exercises work so well are…
They are equipment free and can be performed from anywhere.
More Stability: As bodyweight exercises help to improve core strength, helping keep you upright.
Functional Strength: These movements mimic everyday actions, helping to improve overall fitness.
This is the best bodyweight chest workout that can be done, which will assist you build a strong and ripped chest!
The 7 Ultimate Body Weight Chest Workout Routine
Here are a few moves for you to target every part of your chest muscles and grow them all evenly. 3 sets of 10–15 reps per exercise across the board will work best. Modify based on your fitness ability and try to add difficulty as you improve.
1. Push-Up (Standard)
The push-up: the cornerstone of any bodyweight chest workout. This is one of the simplest exercises you can do, but so powerful because it works your chest, shoulders and triceps — all at once.
How to Do It:
Plank with hands slightly wider than shoulder width
Engage your core to keep a straight line running from head through heels.
Bend at your elbows as you lower down towards the ground, dropping your chest until it is just about to touch.
Push yourself back up into the starting position, keeping it as steady and controlled move.
This all-around body move focuses primarily on the chest, but also targets your shoulders and arms — even a bit of abs.
2. Incline Push-Up
Incline push-ups work the lower part of your chest more and they are a good choice for anyone just starting out. The higher your hands are, the less strenuous these are in comparison to regular push-ups.
How to Do It:
Locate an elevated surface (bench, chair, or countertop)
Stand facing an elevated suface, placing your hands just beyond shoulder-width on the surface
Take a push-up, lower your chest towards the ground and then press back up.
For a modification, the incline push-ups are less strenuous and perfect for those just starting out with building up their chest strength.
3. Decline Push-Up
The decline push-up hits the upper chest and shoulders harder. You can also challenge yourself by elevating your feet, which makes the exercise a bit harder to perform.
How to Do It:
Bench AbductionHands on Ground, Feet on Bench
Push-up: Begin in a high plank and lower your chest to the ground before pushing back up into the starting position.
With your feet higher, you are creating resistance for the upper section of your chest which works more than if not super setting with a lower move together.
4. Wide Push-Up
Placing your hands further apart moves focus to the sides of your chest. This variant focuses on a different head of your pectoral muscles and helps you build up the width of your chest.
How to Do It:
How to do it: Begin in a standard push-up position with hands wider than shoulder width.
Perform a controlled descent and press back up, taking care to maintain constant motion.
Wide push-ups mostly target the chest instead of shoulders and triceps so you can get better definition in your chest.
5. Diamond Push-Up
Excellent exercise for hitting the inner of your chest and triceps at the same time. This variation is much more controlled and no stabilization.
How to Do It:
Get in a push-up position, but place your hands directly under your chest and touch the thumb of one hand to the index finger on another.
Bend your elbows, lowering down while keeping the forearms close to your body.
Press back up, making sure you are pressing with your chest and triceps the entire time.
This variation adds a degree of extra tension on the chest and arms making it an excellent way to throw in some intensity into your routine.
6. Plyometric (Clap) Push-Up
Plyometric Push-ups: To bring your chest workout to the next level of explosiveness, do these. They entail a quick movement that more heavily activates muscle fibers and enhances strength, along with speed.
How to Do It:
Do a standard push-up, but when you go to lift yourself back up from the ground, explode upwards and clap your hands before coming down again.
Land softly and repeat.
This is a perfect hammer exercise to look for strength and consistence in the pectoral area.
7. Archer Push-Up
Archer push-up: This next version of the standard push combined with an advanced movement that is isolating your chest one side at a time effectively. It demands for more control and power.
How to Do It:
Begin in a wide pushup position;
Shift your weight onto one arm as you lower yourself, leaving the other hand to help stabilize on it side.
Push back up and perform on the opposite side.
Archer push-ups: this exercise targets one chest muscle at a time, and thus develops strength on both sides of your body.
Workout Routine Overview:
| Exercise | Sets | Reps |
|---|---|---|
| Standard Push-Up | 3 | 10-15 |
| Incline Push-Up | 3 | 10-15 |
| Decline Push-Up | 3 | 10-15 |
| Wide Push-Up | 3 | 10-15 |
| Diamond Push-Up | 3 | 10-15 |
| Plyometric Push-Up | 3 | 8-12 |
| Archer Push-Up | 3 | 6-8 per side |
Frequently Asked Questions (FAQs)
Q.How often should one do a body weight chest workout?
A: You want to hit this workout 2–3 times a week for best results. Give your chest at least 48 hours to rest, repair and grow before you hit it again.
Q2: Can I Get A Big Chest ONLY With Bodyweight Exercises?
A: Absolutely! Push-ups are a bodyweight exercise that can help you pack on quite a bit of muscle mass, especially if done with more advanced variations, higher reps or increased intensity.
Q3: How to make the exercise more challenging?
A: To ramp up the difficulty of your bodyweight chest workout, I recommend focusing on tempo—doing a slow four-count eccentric and even slower eight count concentric (push) for all max out reps; this works if you are avoiding failure as well or doing rests in between sets. Raising your feet for decline push-ups is also a good way to boost intensity.
Q4: What if I cannot do a FULL Push-Up yet?
A: No problem! Begin with incline or knee push-ups. These modifications decrease the amount of weight on your body and help you master push-ups until you are able to perform full standard ones from 1-100.
Q5: When will I see results?
A: Your results will vary, depending on what you do with this information based on your current fitness level, diet and consistent use of the app. But if you stick to a good lifestyle and do everything in the right way, it may take about 4–6 weeks to start seeing significant changes.
Q6: Do I need any equipment for this bodyweight chest workout?
A: No equipment required, but you can use items like benches or steps to mod some moves (incline/decline push-ups). Failing which, your body is enough!
Conclusion
A bodyweight chest workout is a fantastic way to develop raw strength, add some muscle mass if done right and build up beautiful definition in your chest. These exercises are perfect for beginning in a new way or to add variety to your regimen and allow you train at home, peak physically. With these 7 exercises by your side and a slow progressive speed, you will be en route to improve and more cuts in the pecks.
Remember, consistency is key! Consist on this cycle and you will be flexing your sculpted, gym-free chest in no time.
References:
American Council on Exercise (ACE) – Push-Up Exercise Guide
The ACE provides detailed explanations of different push-up variations and their benefits for strength training.
www.acefitness.org
Healthline – 10 Push-Up Variations for a Stronger Upper Body
Healthline explains different push-up variations, focusing on how they target different parts of the chest and upper body.
www.healthline.com
Men’s Health – The Best Bodyweight Chest Exercises for Muscle Growth
This article covers a variety of bodyweight chest exercises, emphasizing their effectiveness in building muscle.
www.menshealth.com
Verywell Fit – The Best Bodyweight Exercises for Every Muscle Group
Verywell Fit offers a comprehensive guide to bodyweight exercises, including those that target the chest muscles.
www.verywellfit.com
National Academy of Sports Medicine (NASM) – Benefits of Push-Ups
NASM explains the benefits of push-ups and how to perform different variations for maximal strength gains.
www.nasm.org
Livestrong – Bodyweight Chest Workouts You Can Do at Home
Livestrong offers an accessible guide to chest workouts that require no equipment, making it perfect for beginners or at-home athletes.
www.livestrong.com