Do you want to be able to train your chest whenever you want? These bodyweight chest exercises can be performed just about anywhere without the need for equipment to do so.
Each activates chest muscles like the pectoralis major and minor. They also integrate other muscle groups to activate more of the upper body. So, they are productive for establishing a well-defined physique to show off the hard work you’ve spent training.
8 Chest Bodyweight Exercises
Use these bodyweight chest exercises to build an impressive chest and aesthetic physique.
8 Bodyweight Chest Exercises
Do you want to target your chest muscles but don’t have the equipment to do so? Try the bodyweight chest exercise below.
Push-Up
One of the top bodyweight chest exercises, the push-up is popularly used to strengthen the upper body. It can easily be performed anywhere without the need for equipment. Improving the upper body aesthetically by encouraging muscle growth is easily accessible with this effective exercise.
How To Do
- Enter a high plank position with your hands directly underneath your shoulders and your feet behind you. If needed, your hand position can be slightly wider than your shoulder width.
- Position feet about hip distance apart.
- Your back should be straight and your core engaged to prevent the hips from dipping. This is your starting position.
- Inhale as you bend at the elbows to lower your body to the floor slowly.
- Aim to reach the chest to the ground or as low as you can without breaking form.
- Pause at the bottom.
- Exhale as you push through the hands to return to the starting position.
Tips
- Never let your hips sag while performing push-ups. If they do, this means your core is not engaged correctly to support the back and maintain form.
- Do not place your hands too far in front, behind, or out to the sides. When performing the traditional push-up, the hand position should be underneath the shoulder joints and about shoulder-width or slightly wider.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Grasshopper Push-Up
The grasshopper push-up is a variation of the traditional push-up, using more leg movement to encourage greater muscle activation. It emphasizes the use of the glutes, abdominals, triceps, and chest to execute the movement.
This exercise tests the lifter’s balance, stability, and coordination. It raises the intensity for the lifter while further stimulating muscle groups like the pectorals, abdominals, and deltoids. Add it to this upper chest workout to build an impressive physique.
How To Do
- Place your hands shoulder-width apart on the floor and enter a high plank position.
- Keep the core engaged and back straight to maintain a straight line from head to heels. This is your starting position.
- Inhale and bend at the elbows to lower down to the floor as if performing a traditional push-up.
- While lowering down, bend the right knee, drawing it towards the left elbow diagonally.
- Pause at the bottom.
- Exhale, pushing through the palms to return to the starting position.
- Continue the motion, alternating so the left knee reaches for the right elbow.
Tips
- Engage the core to draw the knee diagonally to the elbow. Focusing on using the abdominal muscles in this movement improves engagement during the exercise.
- Try to make the movement as fluid as possible to encourage greater muscle activation and proper technique.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
T Push-Up
The T push-up engages various muscle groups in the body, including the abdominals, triceps, pectoralis major, and glutes. It can be done at home to strengthen muscles throughout the body.
Having easy access to perform this exercise anywhere is beneficial for lifters looking to improve strength and muscle size. The rotational movement of the T push-up tests the lifter’s stability and coordination, further encouraging core activation to support movement.
How To Do
- Start in a high plank position on your hands and feet. This is your starting position.
- Inhale and perform a traditional push-up.
- Bend at the elbows, lowering the body down to the floor.
- Exhale and return to the starting position.
- From this position, lift your right hand off the ground.
- Raise your arm towards the ceiling, opening your chest to the side.
- Lower back down to the starting position.
- Alternate sides by performing a push-up and lifting the left arm off the ground to execute the T push-up.
Tips
- Do not overextend while performing the T push-up. This can look like bringing the arm back too far behind you and the back arching to compensate. Aim the arm up towards the ceiling to be perpendicular to the floor and stop there.
- Emphasize engagement of the core and glutes to maintain stability and protect the spine.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 (From the knees, if necessary) |
| Power Training | 3–5 | 1–3 (Explosive) |
Spider Push-Up
The spider push-up, also known as the Spiderman push-up activates the deltoids, rectus abdominis, hip flexors, pectoralis major, and pectoralis minor. It increases core engagement by integrating leg movement, challenging the lifter’s balance and stability.
Hip mobility, which is linked to back issues, is also tested with the exercise’s leg movement. Incorporating this exercise into your training can improve hip mobility and strengthen muscles in the chest and core.
How To Do
- Begin with a high plank on your hands and feet, with your back straight. This is your starting position.
- Engage the core to maintain a neutral spine and protect the back.
- Inhale and begin to lower down into a push-up.
- As you do, bend the right knee out to the side and draw it towards the right elbow.
- Pause at the bottom.
- Exhale, pushing down into the palms to return to the starting position.
- Perform the exercise again, this time bending the left knee and drawing it towards the left elbow.
- Return to the starting position.
Tips
- Focus on activating the core to draw the knee towards the elbow. Core engagement is also important for maintaining stability and protecting the spine during the exercise.
- Aim to make the spider push-up as fluid as possible to increase muscle engagement and prioritize proper technique.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Clap Push-Up
For clap push-ups, the lifter must use explosive movement to drive the hands off the ground and clap the hands together quickly. Performing them can help lifters improve athletic performance, build strength, and encourage muscle growth.
Plyometric exercises like clap push-ups involve short and intense bursts of force or speed to increase power production. Research suggests that strength endurance, needed for repeatedly exerting force over time, relies on power output, emphasizing its importance. Strength endurance is essential in sports, helping to reduce fatigue so players can maintain performance longer.
How To Do
- To perform the clap push-up, you must first execute the traditional push-up.
- Enter a high plank position with hands shoulder-width apart and back straight. This is your starting position.
- Inhale and slowly lower your chest to the ground.
- Exhale, pushing hard through the palms to drive the hands off the ground.
- Clap your hands quickly before gently lowering back down into the push-up.
- Return back to the starting position.
Tips
- Do not stiffen the arms when coming back down from the clap portion of the exercise. Allow them to bend when returning to the push-up position to prevent injury to the joints. This helps decrease the stress placed on the body, including the joints and ligaments, from the force of the explosive movement.
- Press through the ground as quickly and as hard as possible to explode off the ground. You need as much room as possible to be able to clap the hands together afterward.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Chair Chest Dip
The chair chest dip is one of the top bodyweight chest exercises for activating the pectoralis major. It also engages other muscle groups like the deltoids, triceps, and abdominals to support movement and stability. This exercise can be performed with just about any elevated surface, like a bed or bench, though a chair is most common.
How To Do
- To perform the chair chest dip, you will need two chairs that will remain stable throughout the exercise.
- Face the backs of the chairs to each other, leaving room for you to enter the space between them.
- Start by standing in between the chairs on each side of you.
- Grab the backs of both chairs in a firm grip.
- Lean slightly forward, engaging the core.
- Lift your legs off the ground, keeping your arms straight. This is your starting position.
- Inhale, bending the elbows to lower down until the arms form a 90-degree angle.
- Pause at the bottom.
- Exhale, driving through the hands to return to the starting position.
Tips
- Do not lock your elbows out at the top of the movement. Keep a slight bend in the elbows to increase muscle engagement of the triceps.
- Avoid splaying the elbows out to the sides, as this can risk injury to the joints. Instead, focus on driving the elbows directly behind you.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Dynamic Arm Swing
The dynamic arm swing is a controlled movement used to increase blood flow and warm up the muscles. It’s effective as a dynamic stretch to prepare the body for various movements like the push-ups or chest dips. Upper body muscles in the chest, back, and arms are activated, like the biceps and deltoids.
Adding the dynamic arm swing to your training sessions can be beneficial for preventing injury and increasing muscle engagement. Try integrating it into the beginning of your workouts to prepare the muscles for activity.
How To Do
- Stand with feet shoulder-width apart.
- Raise both arms out to the side to form a T. This is your starting position.
- Moving them simultaneously, draw the arms forward to cross over one another.
- Return to the starting position.
- Perform the movement again, switching which arm goes on top and on bottom.
- Alternate each repetition.
Tips
- Use the dynamic arm swing as a warm-up exercise to prepare the body for movement. It should be done prior to performing bodyweight chest exercises or other weight-bearing movements.
- Do not twist your torso while performing this exercise. Keep the back straight and spine neutral, only moving the arms.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 60+ seconds |
| Power Training | 3–5 | 30–60 seconds |
Burpees & Quick Feet
Burpees and quick feet are two exercises combined into one that works the full body. Various muscle groups are activated, including the deltoids, calves, pectorals, and core.
Integrating this exercise into your workout sessions is productive for improving cardiovascular fitness, building strength, and encouraging hypertrophy. While the quick feet increase heart rate, the burpee engages the pectorals to stimulate hypertrophy and strength gain.
How To Do
- Start in a standing position with feet shoulder-width apart. This is your starting position.
- Quickly lift one foot off the ground and alternate to perform quick feet.
- Do this for a few seconds.
- Drop down into a high plank.
- Perform a traditional push-up.
- Engage the core and bend at the elbows to lower to the ground.
- Exhale, pushing back up.
- Jump the feet towards your hands and exit the squat to return to a standing position.
Tips
- Do not stiffen the elbows when moving down into the push-up portion of the burpee. Allow the elbows to bend to naturally drop down into the push-up and decrease the risk of injury to the joints.
- Aim to have your feet flat on the ground when coming out of the squat after jumping the feet in. This increases stability when rising out of the squat and reduces injury risk.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 20–30 seconds |
| Hypertrophy | 3–4 | 30–45 seconds |
| Endurance Training | 2-3 | 45–60 seconds |
| Power Training | 3–5 | 15–20 seconds |
Best Bodyweight Chest Workout Routine
Want the best bodyweight chest workout routine? Use this chest-focused program designed to promote hypertrophy.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Dynamic Arm Swing | 3–4 x 8–12 | 30–90 seconds |
| Grasshopper Push-Up | 3–4 x 8–12 | 30–90 seconds |
| Spider Push-Up | 3–4 x 8–12 | 30–90 seconds |
| T Push-Up | 3–4 x 8–12 | 30–90 seconds |
| Burpees & Quick Feet | 3–4 x 8–12 | 30–90 seconds |
Anatomy Of The Chest
The chest is comprised of the pectoralis major, pectoralis minor, serratus anterior, and subclavius. Three heads make up the pectoralis major, including the clavicular, abdominal, and sternocostal head.
The clavicular head is settled around the collarbone. It is necessary to supprt various upper-body movements that involve lifting the arm.
The sternocostal head is the largest and constitutes the middle of the chest. It promotes arm extension and adduction, where the arm moves back and toward the body.
The abdominal head of the pectoralis major forms the lower part of the chest directly above the abdominal muscles. It is responsible for drawing the arm towards the body’s midline and down.
Below the pectoralis major is the pectoralis minor, which helps stabilize the scapula (shoulder blade). The serratus anterior, known as the big swing muscle, also aids in the stabilization of the scapula. Finally, the subclavius of the chest assists in stabilizing the clavicle (collarbone) to control arm movement.
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.
Benefits Of Chest Bodyweight Exercises
There are many benefits of integrating chest bodyweight exercises into your weekly routine.
Increases Core Activation
Each of these bodyweight chest exercises integrates the core in some shape or form. The core is critical for maintaining balance and stability to prevent falls or injury. Whether it be the traditional push-up or variations like the Spiderman push-up, each activates the core.
By enforcing the use of the abdominals for stability and balance, core activation is increased. This is productive for increasing core strength and beneficial for improving trunk stabilization, posture, and athletic performance.
Easy Access
One of the most significant benefits of these bodyweight chest exercises is that they can be done anywhere. If you don’t have a gym membership or home gym equipment, these exercises can be a game-changer.
The same goes for if you’re constantly traveling for work or want to integrate more bodyweight movements into your training. Use these home push-ups for chest to encourage progress in strength and hypertrophy in muscle groups like the deltoids and pectorals.
Builds Upper Body Strength
To build upper body strength, you need to implement exercises that integrate the use of upper body muscles. With these bodyweight chest exercises, lifters can significantly improve their upper body strength.
Each of them, from the clap push-up to the chair chest dip, activates upper body muscles like the pectorals. Challenging these muscles through stimulation is effective for building strength and instigating muscle growth. Encouraging strength gain through the use of exercise is beneficial for enhancing functional and athletic performance as a whole.
Expert Training Tips To Keep In Mind
Try these to enhance your workout results and produce great success on your fitness journey.
- Prioritize breathing techniqué to enhance success and prevent injury. Exhale on the concentric (lifting) portion of the exercise to boost core engagement and reduce pressure. Next, inhale on the eccentric (lowering) portion of the movement to fuel the muscles with oxygen.
- Begin each repetition with a form check to emphasize proper technique, including a neutral spine and activated core. Doing so can significantly decrease injury potential caused by poor form.
- Emphasize mind-to-muscle connection to improve muscle engagement. Enforce the use of the targeted muscle in the exercise to maximize potential benefits.
Conclusion
If you don’t have access to a gym or equipment to target the chest, use these effective bodyweight chest exercises. Each one focuses on activating muscles like the pectoralis major, deltoids, abdominals, and triceps.
Integrating these exercises into upper and lower chest workouts can produce great improvements in muscle growth and strength gain. Train your body anywhere you want, whether at the gym, hotel, or home. It’s up to you. Either way, get ready to strengthen your chest with these top exercises.
Frequently Asked Questions
Progressive overload is needed to promote continuous results concerning attributes like muscle growth and strength. Increasing intensity through repetitions or time under tension can be beneficial for stimulating continuous progress with bodyweight exercises.
Five exercises to target the chest are considered to be adequate. It is generally recommended to train a muscle group at least 2–3 times a week to stimulate enough progress.
Depending on your experience level and goals, training the chest should be done anywhere from 1–3 times a week. It is critical that rest days be placed in between training the chest to avoid overtraining or injury.
Training the chest every day is not advised. The muscles need time to rest and, if not given enough time, can tear or strain. This is often referred to as overtraining, where the muscles are overworked, and injury is likely.
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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About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
