Bodyweight Chest Exercises

If you want to build strength and definition in your chest you should incorporate some of this bodyweight chest exercises into your gym routine.

Back to All Exercises | Back To Bodyweight Exercises | Back To Chest Exercises

Chest Dip

• Stand inside a dip attachment and grab each handle, palms facing your body.
• Lift your legs off the ground, transferring the weight into your upper body.
• Keeping your legs bent, lower your body until your elbows are parallel to the floor.
• Push through your hands to reset.

GET GOOD FORM: You should lean forward during a chest dip, and keep your feet behind you.

From: The Six Greatest Pec Exercises

Clapping Push Up

• Get into a traditional push up position.
• Lower your body towards the ground.
• Explosively rise up, quickly clapping your hands together.
• Land with your palms on the floor and repeat.

MULTIPLE MUSCLES: Clapping push ups target your triceps, chest, and shoulders.

From: How to Master the Handstand Push Up

Decline Push Up

• Put your feet on a plyo box or a bench.
• With your palms on the floor, lower your chest towards the ground.
• Push back up through your hands.

WHY IT WORKS: Decline push ups will target your upper chest muscles.

From: Strength Training for Cyclists

Decline Push Up Jack

• Begin in a push up position, with your feet on either side of an exercise step.
• Lower to the ground.
• As you rise, jump your feet onto the box and back down again.

WHY IT WORKS: Alongside targeting multiple muscles, the decline push up jack will also give you a good cardio workout.

From: Best Fat Burning Exercises You Can Do At Home

Push Up

• Get into a high plank position, on your palms and toes.
• Lower your chest towards the floor before pushing back up.

GET GOOD FORM: Make sure your elbows don’t excessively flare out to the side.

From: Does Cardio Kill Gains?

Spiderman Push Up

• Get into a push up position.
• As you lower your chest, lift your right leg off the ground, bending it towards your elbow.
• Straighten your leg and alternate sides each rep.

MULTIPLE MUSCLES: This push up variation will target your chest, shoulders, core, and hip flexors.

From: 10 Great Push Up Variations

Typewriter Push Up

• Get into a push up position and lower yourself towards the floor.
• Shift your weight to one side, sending your shoulder towards your feet without moving your hands.
• Shift your weight to the other side.
• Go back to the middle position and rise up to complete one rep.

WHY IT WORKS: This exercise challenges your balance and coordination.

From: 10 Great Push Up Variations

Back to All Exercises | Back To Bodyweight Exercises | Back To Chest Exercises