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Top 36 Effective Chest Workouts At Home (No Equipment Needed)

- Writen by: - Reviewed by April Edwards, MSc, PT Fact checked

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Building a strong, sculpted chest does not require a gym or any equipment. With the right bodyweight chest workouts, you can build size and strength using nothing but your own body, right from your living room.

From classic home push-ups for the chest to variations that require no equipment at all, this guide covers it all. Whether you are looking for a home chest workout routine or just a few solid bodyweight chest exercises, you will find options to match your level. Let us explore the best chest workouts at home without equipment to help you begin.

 

Best At-Home Chest Exercises

All Bodyweight Chest Exercises

You do not need a bench, barbell, or fancy machines to build a powerful chest. These no-equipment chest exercises use just your bodyweight to develop strength, size, and definition right at home. Perfect for all levels, they target the upper, mid, and lower chest.

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Pseudo Planche Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Enter a tabletop position with your hands and knees on a mat or towel. 
  2. Position your hands out to the side and near your stomach. Your fingers should point away from your body. Ensure both arms are fully extended with your elbows next to your ribs... Read more

Incline Push-Up

Equipment:

Bodyweight

Chair

Muscle Worked:

Chest

  1. Get a bench, table, or any stable elevated surface. Ensure it's set up in a suitable space.
  2. Place your hands shoulder-width apart on the edge of the surface with your arms extended. .. Read more

Push-Up Burpees

Equipment:

Bodyweight

Muscle Worked:

Chest

Leg

  1. Start in a standing position.
  2. Hinge from the hips and squat down... Read more

Mike Tyson Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Set up near a wall and start in a tabletop position with your back facing the wall.
  2. Place your feet against the wall, hip-width apart, and lift into a high plank with your shoulders stacked over your wrists... Read more

Plyo Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Place your hands shoulder-width apart on the floor. Keep your body straight from head to heels.
  2. Slowly lower your chest towards the floor by bending your elbows. Keep your core engaged and back straight... Read more

Decline Push-Up

Equipment:

Bodyweight

Chair

Muscle Worked:

Chest

  1. Be sure you have a sturdy bench or elevated surface that can support your body weight. Starting from an all-fours position, bring your feet up to the bench and place them slightly apart.
  2. Place your hands on the ground, slightly wider than shoulder-width apart... Read more

Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Place your hands shoulder-width apart, legs straight, and feet together.
  2. Inhale and engage your core. Keep a neutral back position while not letting your hips sag... Read more

Fingertip Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Find a suitable padded area or gym mat to improve comfort during the exercise.
  2. Begin in a tabletop position with your hands and knees on the floor, body facing downward... Read more

Walking Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin in a high plank position with your hands shoulder-width apart. Your body should be straight and your core muscles fully engaged.
  2. As you inhale, lower your chest to the ground by bending your elbows. Then, on the exhale, push back up to the starting position... Read more

Deficit Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Get a non-slippery mat and place two sturdy weight plates, yoga blocks, or dumbbells on it shoulder-width apart.
  2. Get into a push-up position with your body in a straight line head to heels... Read more

Reverse Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. First, position your hands facing backward at approximately a 45-degree angle. Your fingers should be pointed in the general direction of your feet.
  2. The underside of your forearm will be facing forward... Read more

Push-Up to Shoulder Tap

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Start in a tabletop position with your hands and knees on a padded surface or mat for support and comfort.
  2. Position your hands shoulder-width apart with fingers pointing slightly outward... Read more

Hindu Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Set up next to a suitable mat or padded area for comfort and safety.
  2. Assume a kneeling position and place your hands on the floor, shoulder-width apart, with your fingers slightly angled outward... Read more

Knee Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Start in a kneeling plank position with your arms fully extended. Your hands should be beneath your shoulders, palms flat on the ground.
  2. Inhale as you slowly lower your chest down to the ground, flexing your elbows to 90 degrees... Read more

Grasshopper Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Place your hands shoulder-width apart on the floor. Keep your body in a straight line from head to heels.
  2. Bend your elbows, lowering your chest towards the floor as if doing a regular push-up... Read more

Dynamic Arm Swing

Equipment:

Bodyweight

Muscle Worked:

Shoulder

Chest

  1. Stand with flat feet hip-width apart on the floor with your knees slightly bent.
  2. Raise your arms out to your sides at shoulder height... Read more

Wall Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Place your feet 1–2 feet away from the wall.
  2. Lean forward and place your hands on the wall. Position them shoulder-width apart, at the same height as your chest... Read more

Negative Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin in the classic push-up position, with a straight line from your ankles through to the top of your head. Your feet should be hip-width apart and your hands shoulder-width apart.
  2. Slowly and deliberately lower your body until it almost hits the ground. Keep a nice straight line from your ankles through to the top of your head... Read more

Archer Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Find a flat space where you can perform the archer push-up safely and comfortably.
  2. Begin by placing your knees on the floor and leaning forward to position your hands about twice shoulder-width apart... Read more

Ring Push-Up

Equipment:

Bodyweight

Ring

Muscle Worked:

Chest

  1. Start in a high plank. Your toes should be on the ground. Each hand should grip the inner part of a ring with your elbows straight.
  2. Slowly lower your body by bending your elbows. Lower until your chest is about midway between the rings. Keep your elbows tucked in at 45 degrees... Read more

Doorway Chest Stretch

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Stand in a doorway with your elbows bent at shoulder height and your forearms resting on the doorframe.
  2. Keeping your forearms and palms flat on the doorframe, gently lean through the doorway. Avoid excessively arching the lower back when doing this... Read more

Standing One-Arm Chest Stretch

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Stand sideways next to a wall or flat vertical surface.
  2. Extend the arm closest to the wall backwards, so that your palm is flat against the wall. Your arm should be parallel to the ground... Read more

Hand-Release Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels.
  2. Inhale as you lower your body all the way down to the floor by bending your elbows, keeping your core engaged... Read more

Superman Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Lie face down on the floor with arms outstretched overhead and palms flat.
  2. Place your toes on the floor so the weight is resting on the ball of the feet... Read more

Aztec Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Start in a push-up position with your hands wider than shoulder-width.
  2. Inhale and lower your chest towards the ground by bending your elbows... Read more

Planche Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin with your knees and hands on the floor and feet lifted off the floor.
  2. Position your hands slightly wider than shoulder-width apart and rotate your hands back... Read more

Wide Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin in a plank position with your feet and hands flat on the floor.
  2. Get comfortable in a standard push-up position with your hands under your shoulders, and elbows 45 degrees from your torso... Read more

Side Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Lie on your right side with a 90-degree bend in your knees, keeping them stacked on one another.
  2. Wrap your right arm around your body, while keeping the upper right arm flat on the ground... Read more

Spider Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin in a plank position with your hands underneath your shoulders. Your arms need to be fully extended with your legs stretched behind you on the balls of your feet. Your body should form a straight line from head to heels.
  2. Inhale and stabilize yourself by engaging your core... Read more

One-Arm Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Place your feet slightly wider than shoulder-width apart for better balance.
  2. Slowly shift your body weight toward the arm that will remain on the ground... Read more

T Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Abs

  1. Start in a normal push-up position, with a straight line from your ankles through to the top of your head. Your feet should be hip-width apart and your hands shoulder-width apart.
  2. Lower your body until it almost hits the ground, maintaining an erect posture... Read more

Weighted Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin by putting on a weighted vest that provides adequate resistance while still allowing you to maintain proper form.
  2. Start in a high plank position with your arms fully extended and your hands slightly wider than shoulder-width apart, palms flat on the ground... Read more

Medicine Ball Push-Up

Equipment:

Bodyweight

Medicine Ball

Muscle Worked:

Chest

  1. Start in a high plank position with both hands on top of the medicine ball.
  2. Position your hands close together, keeping your body in a straight line from head to heels... Read more

No-Equipment Chest Workouts At Home

This home chest workout routine is designed to help you build strength using bodyweight exercises for the chest. Perform each movement in order, adjusting repetitions or resistance to suit your fitness level. Aim for two to three sessions per week on non-consecutive days.

Stick with this chest training at home for six to eight weeks. As you progress, increase the intensity or switch up the exercises to keep your at-home chest workouts effective.

Exercise

Sets

RepsRest (Between sets)
Diamond Push-Up3 sets10–12 reps30–60 seconds
Chair Chest Dip3–4 sets10–15 reps30–60 seconds
Clap Push-Up3–4 sets8–10 reps60–90 seconds
One-Arm Push-Up3 sets5–8 reps (Each arm)60–90 seconds
Dynamic Arm Swings3 sets20–30 seconds30–60 seconds
Home Workout Plan For Chest 1

Exercise

Sets

RepsRest (Between sets)
Chair Chest Dip3–4 sets10–15 reps30–60 seconds
Walking Push-Up3 sets10–12 reps45–60 seconds
Grasshopper Push-Up3 sets8–10 reps60–90 seconds
Wall Push-Up3 sets15–20 reps60–45 seconds
Doorway Chest Stretch2 sets20–30 seconds holdNo rest needed
Home Workout Plan For Chest 2

Exercise

Sets

RepsRest (Between sets)
Aztec Push-Up3 sets6–8 reps60–90 seconds
Hindu Push-Up3 sets10–12 reps45–60 seconds
Chair Chest Dip3–4 sets10–15 reps30–60 seconds
Reverse Push-Up3 sets10–12 reps30–60 seconds
Dynamic Arm Swings2–3 sets20–30 seconds15–30 seconds
Home Workout Plan For Chest 3

Anatomy Of The Chest

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

The chest is made up primarily of the pectoralis major, a large, fan-shaped muscle that spans the upper front of your torso. This muscle is essential for movements such as pushing, lifting, and drawing your arms across your body. Understanding this anatomy is key when learning how to build chest at home effectively.

The pectoralis major is divided into three regions:

  • Clavicular Head (Upper Chest): Located near the collarbone, this portion helps raise your arms and adds fullness to the upper chest. Exercises like push-ups with feet elevated target this area and are excellent chest definition exercises.
  • Sternal Head (Mid-Chest): The largest portion, spanning the central chest, primarily activates during horizontal pushing. Movements like flat bench presses and standard push-ups work this area.
  • Abdominal Head (Lower Chest): Found near the bottom of the chest, this section assists with downward pressing. Decline push-ups and dips are useful for developing this region and rounding out your chest development.

Why Is Training The Chest At Home Important?

Chest training at home is essential for building upper body strength, improving posture, and enhancing overall functional fitness. The chest muscles play a vital role in everyday movements such as pushing, lifting, and stabilizing the upper body.

Whether you are following a beginner chest workout at home or progressing to an advanced chest workout at home, strengthening your chest helps develop a well-balanced and defined physique. It also supports your shoulders and arms, helping reduce the risk of injury during workouts and physical activities.

Builds Strength

Man doing a push-up on a yoga mat at home with headphones around his neck, demonstrating a bodyweight chest exercise for upper body strength.
Chest workouts like push-ups help build upper body strength at home using just your bodyweight. Photo: Frolopiaton Palm/Freepik

The chest muscles play a major role in pushing and lifting motions, which makes them essential for upper body strength. As part of strength training at home, exercises like presses and push-ups promote hypertrophy, helping increase muscle size and strength over time.

You can progressively overload the chest by increasing repetitions or adding resistance to enhance upper body power. This strength also makes everyday tasks easier, including pushing doors, lifting groceries, and carrying heavy objects.

Improves Posture And Stability

A strong chest plays a key role in maintaining upper body alignment and balance. Weak chest muscles can create an uneven pull between the chest and back, often leading to rounded shoulders.

Incorporating both upper chest workouts at home and lower chest workouts at home helps strengthen the chest evenly. This balance encourages the shoulders to stay in a more neutral position and helps correct poor posture, reducing strain on surrounding muscles.

When your chest works in harmony with your back and shoulders, your movements become more stable and controlled. Over time, this alignment supports a healthier, more upright posture.

Improves Athletic Performance

Pressing and pushing strength are essential in many sports, including football, basketball, and tennis. The chest muscles generate power for throwing, passing, serving, and more.

Push-up variations for the chest and other compound chest movements at home help enhance arm power and explosiveness. Strengthening the chest not only targets the pectorals but also engages the triceps and shoulders, supporting total upper body performance and endurance.

When you consistently train to sculpt your chest at home, you build the foundation for powerful, efficient movement. This strength improves coordination and makes high-intensity actions, like jumping or sprinting, more effective during sports or everyday tasks.

How To Maximize Chest Gains At Home

  • Warm-Up — Start every session with a proper warm-up to prepare your body. Use dynamic movements such as arm circles or push-up walkouts to activate your chest and shoulders before intense training.
  • Perfect Your Form Focus on correct technique for each exercise to effectively target the chest muscles and avoid injury. Proper form is key to results, especially when following the best chest workout at home outlined above.
  • Incorporate Variety Mix push-ups, dips, and dumbbell presses to engage every part of the chest and prevent plateaus. Variety is crucial for full development and long-term progress.
  • Include Rest & Recovery Give your muscles time to recover and grow. Rest at least 48 hours between chest sessions for better performance and results.

Conclusion

Chest workouts at home offer a practical way to build strength, improve posture, and boost athletic performance without the need for a gym. By leveraging the at-home chest exercises above, you can target the full chest for balanced development.

And remember, chest training at home becomes even more effective when you stay consistent, use proper form, and apply progressive overload. Whether you are just starting out or following an advanced routine, these bodyweight chest exercises can help you stay on track and reach your fitness goals from your own space.

Frequently Asked Questions

How do I build my chest at home?

To build your chest at home, follow a structured plan that includes bodyweight chest workouts such as push-ups and dips. For best results, target all areas of the chest with variations.

Can you build chest muscles without weights?

Yes, you can. Chest workouts at home without equipment, including push-ups, diamond push-ups, and clap push-ups, effectively train the chest. These bodyweight exercises engage the chest and supporting muscles while allowing you to progress by changing angles or increasing reps.

How often should I train my chest at home?

For optimal progress, perform chest training at home two to three times per week, with at least 48 hours between sessions for recovery. This allows muscle growth while avoiding overtraining. Adjust frequency based on your experience level and how your body responds to training.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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