Everyone starts somewhere, including lifters. Going too hard too fast can be detrimental to a lifter’s first step into the fitness world. It can cause extreme muscle soreness, potential injury, and decreased motivation, resulting in a short-lived attempt at improving one’s health.
One of the best ways to start is to use bodyweight chest exercises for beginners, like the wall push-up. These beginner-friendly exercises remove excessive weight load to decrease intensity on the lifter. This is useful for progressively strengthening untrained muscle groups to prepare them for heavier weight loads like the barbell squat.
Use these bodyweight chest exercises for beginners to get started on your fitness journey. Strengthen chest muscles like the pectoralis major and minor to improve upper-body strength and enhance posture.
7 Bodyweight Chest Workouts For Beginners
These bodyweight chest exercises for beginners are readily accessible to train muscles like the pectoralis major and minor:
- Wall push-up.
- Knee push-up.
- Incline push-up.
- Chair chest dip.
- Negative push-up.
- Scapular push-up.
- Dynamic arm swing.
Use these exercises to improve upper body strength, posture, and overall health.
7 Best Bodyweight Chest Exercises For Beginners
If you want to get started improving your health through exercise, use these beginner bodyweight chest exercises. Perfect options for beginner-level lifters, these exercises target muscles in the chest, arms, and back to increase upper-body strength.
Wall Push-Up
The wall push-up is one of the many push-up variations available for lifters of all fitness levels to increase their upper-body strength. This regression of the traditional push-up decreases gravity’s weight load on the lifter to reduce intensity. It activates the pectoralis major, pectoralis minor, triceps, and deltoids.
Beginners can take advantage of this exercise to improve upper body strength in muscle groups like the pectoralis major and minor. It can be performed anywhere where there is enough free wall space to execute the exercise. This gives lifters easy access to exercise at home or while traveling.
How To Do
- Locate an empty space along a wall.
- Stand at arm’s length to the wall.
- Position your feet hip-width apart.
- Place your hands on the wall about shoulder-width distance and height. This is your starting position.
- Inhale and lower your torso to the wall.
- Pause when your nose almost touches the wall.
- Exhale and push through the hands to return to the starting position.
Tips
- Prioritize slow and controlled movements to ensure proper muscle engagement and tension in the wall push-up.
- In this exercise, the further away your feet are from the wall, the more challenging it is. The closer your feet are, the easier the movement is. Adjust feet position to modify intensity level.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 8–12 |
| Hypertrophy | 4–5 | 10–15 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 2–3 | 6–10 (Explosive) |
Knee Push-Up
The knee push-up is one of the top home push-ups for chest. It is an excellent beginner-friendly modification of the traditional push-up. In this exercise, the lowered knee position reduces gravity’s weight load on the lifter to decrease intensity.
In the knee push-up, muscle groups like the pecs, triceps, and serratus anterior are worked. Any lifter looking to decrease stress on the shoulder joint can benefit from the knee push-up. This variation is also productive for beginner lifters looking to improve strength but can’t perform the traditional pushup.
How To Do
- Enter the tabletop position on your hands and knees.
- Move your hands slightly forward.
- Lean the torso forward until your body is aligned from head to knees. This is your starting position.
- Maintain a neutral spine position and straight back throughout the exercise.
- Inhale and bend at the elbows to lower the chest to the floor.
- Pause at the bottom.
- Exhale and push through the hands to return to the starting position.
Tips
- If you find that your knees are uncomfortable during this exercise, place a towel or rolled-up mat underneath them. The extra cushion will provide more comfort.
- A common mistake in this exercise is not keeping a straight back, causing the lifter to forsake proper form. Drive the elbows behind you and maintain a neutral spine to execute this exercise correctly.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–30 |
| Power Training | 3–5 | 3–5 (Explosive) |
Incline Push-Up
The incline push-up is another one of the top bodyweight chest exercises for beginners. As a regression of the traditional push-up, this modification reduces gravity’s weight load on the lifter to decrease intensity. Beginners can improve their upper-body strength and progress to the traditional push-up.
Muscle groups like the pectoralis major, pectoralis minor, triceps brachii, and the anterior deltoids are activated in the incline push-up. Stabilizer muscles in the abdominals, hips, and legs are integrated to preserve balance and coordination.
How To Do
- Set two chairs to face each other. The chairs should be stable and should not tip over or move.
- Put a hand on both chairs, setting them about shoulder-width apart.
- Enter a high plank position with a straight back by moving your feet back. This is your starting position.
- Inhale and bend at the elbows to lower into a push-up. Aim to touch the chest of the chairs or as close as possible without compromising form.
- Pause at the bottom.
- Exhale and push through the hands to return to the starting position.
Tips
- Avoiding arching the neck to look up while executing the incline push-up. Keep the neck and spine neutral to prevent avoidable tension in these areas.
- This exercise can be modified depending on what equipment is available to the lifter. For example, a bed, countertop, bench, or a single chair can be an elevated surface. The greater the incline, the less of a challenge to the lifter. The smaller the incline, the more gravity’s weight load is placed on the lifter to increase intensity.
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) |
Chair Chest Dip
The chair chest dip is an easy-to-access bodyweight chest exercise for beginners and all levels. All it requires is two chairs and a slight forward lean to integrate the pectoralis major. It also recruits other muscle groups to support movement and stability, like the triceps, deltoids, and abdominals.
There are many variations of the chair chest dip, such as the ring or bench dip. It can be used to train the triceps brachii and pectoralis major, helping improve upper body strength. Beginners can take advantage of this exercise to strengthen upper body muscles without the need for fancy gym equipment.
How To Do
- Position two chairs with the backs facing each other. Check that the chairs are stable and will not tip over with added weight.
- Leave room between the chairs for you to stand in between.
- Stand between the chairs.
- Grasp the backs of the chairs in a firm grip.
- Add a slight forward lean in your torso and engage the core.
- Straighten your arms and lift your feet off the ground. This is your starting position.
- Inhale and bend at the elbows to lower down until your arms form a 90-degree angle.
- Pause at the bottom.
- Exhale and push through the hands to return to the starting position.
Tips
- Refrain from splaying your elbows out to the sides, as this can risk joint injury. Prioritize driving the elbows directly behind you to maintain correct form.
- Avoid locking your elbows out at the top of the movement. Try to keep a slight bend in the elbow to maintain muscle tension.
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) |
Negative Push-Up
The negative push-up is an excellent addition to any beginner chest workout routine. In this exercise, the lowering phase of the movement is slowed down to increase tension placed on the muscles.
Various upper-body muscle groups are activated during this exercise, including the pectoralis major, triceps brachii, and deltoids. Engagement of the abdominal muscles is productive for maintaining proper form and stability in the movement.
Beginners can benefit by focusing on mind-to-muscle connection and strengthening upper body muscle groups with the controlled downward motion.
How To Do
- Enter a high plank position on hands and feet. This is your starting position.
- Inhale and bend at the elbows to lower the body down to the floor. Slow down the lowering motion to a count of 3–5 seconds.
- Aim to almost touch the chest to the floor without breaking form.
- Pause at the bottom.
- Drop the knees to the ground.
- Exhale, keeping the back straight, and straighten the arms.
- Lift the knees off the ground to return to the starting position.
Tips
- Keep the core activated to maintain a neutral spine and prevent the hips from sagging. Preserving this form will help prevent stress on the lower back.
- Refrain from dipping the head down as you try to touch the chest to the floor. Maintain proper form and a neutral spine. If you can’t reach the chest to the floor, strengthen your upper body until you can achieve this.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–3 | 3–6 |
| Hypertrophy | 2–4 | 6–12 |
| Endurance Training | 3–5 | 6–20 |
| Power Training | 3–5 | 1–3 (Explosively) |
Scapular Push-Up
The scapular push-up is an excellent warm-up before an upper body bodyweight workout. The attention placed on scapular (shoulder blade) movement can help warm up the muscles and improve joint mobility needed for push-ups.
Push-ups and their variations are widely known for their effectiveness in improving upper body strength and enhancing scapular stability. Adding the scapular push-up pre-workout prepares the body for activity and increases awareness of joint movement needed for everyday actions. This exercise can also be performed from a tabletop position on hands and knees if needed.
How To Do
- Start in a high plank position on your hands and feet. This will be your starting position.
- Maintain a straight back and engaged core throughout the exercise.
- Inhale.
- On your exhale, slowly shift the shoulder blades away from each other while moving the upper body upwards. The arms should remain straight at all times.
- Inhale and retract (move towards the spine) the scapula to return to the starting position.
Tips
- Focus on controlled and fluid movement while performing the scapula push-up. This movement does not require a large range of motion, nor is it intense. Prioritize the quality of movement.
- Maintain a neutral position without bending the elbows or dipping the hips. The only movement should come from the shoulder blades.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Dynamic Arm Swing
The dynamic arm swing is a warm-up exercise used to increase blood flow and prepare the body for movement. It is commonly used as a dynamic stretch by athletes and lifters to warm up the muscles and joints. Muscle groups in the chest, back, and arms are engaged to establish movement in the dynamic arm swing.
Including the dynamic arm swing at the start of your workout sessions is productive for decreasing injury risk. Use it alongside these recommended body weight chest exercises for beginners to prepare your muscles and joints for action.
How To Do
- Start in a standing position with feet shoulder-width apart.
- Lift both arms out to the sides to form a T. This is your starting position.
- Draw the arms forward to cross over one another.
- Return to the starting position.
- Execute the movement again, switching which arm goes over the top and on the bottom.
- Alternate each repetition.
Tips
- Avoid twisting your torso when executing the dynamic arm swing. The only movement should come from the arms.
- Integrate the dynamic arm swing as a warm-up exercise in your workout routine. It is effective for preparing the upper body for activity.
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 |
Best Beginner Bodyweight Chest Workout Routine
Excited to get started using these bodyweight chest exercises for beginners to improve your overall fitness? Use this sample workout routine designed to stimulate hypertrophy.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Dynamic Arm Swing | 3–4 x 8–12 | 30–90 seconds |
| Knee Push-Up | 3–4 x 8–12 | 30–90 seconds |
| Negative Push-Up | 3–4 x 8–12 | 30–90 seconds |
| Incline Push-Up | 3–4 x 8–12 | 30–90 seconds |
| Chair Chest Dip | 3–4 x 8–12 | 30–90 seconds |
Anatomy Of The Chest
The anatomy of the chest is extensive. To keep it short, we’ll touch on the major muscle groups: the serratus anterior, subclavius, pectoralis major, and pectoralis minor. The pectoralis major consists of three heads, including the sternocostal, clavicular, and abdominal heads.
The abdominal head establishes the lower portion of the chest below the abdominal muscles. Its function is related to arm movement, such as drawing the arm to the body’s midline and down. The clavicular head is around the collarbone and supports upper-body movements like lifting the arm.
The largest of the heads is the sternocostal, which makes up the middle of the chest. It establishes arm adduction and extension so the arm can move back and towards the body.
Directly under the pectoralis major is the pectoralis minor, responsible for stabilizing the scapula. Then, the serratus anterior, often called the big swing muscle, assists with scapula stabilization. The last of these is the subclavius, which helps stabilize the clavicle (collarbone) and produce 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 Bodyweight Chest Exercises For Beginners
Incorporating bodyweight chest exercises for beginners into your training routine can produce many health and fitness benefits.
Boosts Upper Body Strength
A great impact of incorporating bodyweight chest exercises for beginners into your workouts is that they boost upper body strength. Easy-to-access exercises like these allow beginners to improve strength in muscles such as the pectoralis major and minor. By stimulating muscles like the serratus anterior, the body produces adaptations needed to acclimate, like building strength.
Increases Core Activation
Implementing these bodyweight chest exercises for beginners can be effective in increasing core activation and strengthening this area. Keeping the core strong is critical for preserving the balance and stability needed to prevent falls and injury.
Exercises like the negative and incline push-ups integrate the core to preserve form and boost coordination. Programming bodyweight chest exercises for beginners in your workouts can also improve trunk stabilization, posture, and athletic performance.
Improves Posture
Prolonged computer use by desk workers was shown to cause shoulder, wrist, and elbow pain in the general population. Pain in desk workers can occur at the shoulder (49.6%), elbow (18.2%), and wrist (35.5%).
Inserting these bodyweight chest exercises for beginners can positively impact posture. Chest muscles, including the pectoralis major and minor, are responsible for supporting posture. Weak chest muscles lead to symptoms like rounded shoulders or a hunched back.
One study expressed that pectoralis minor stretching impacted the scapula position at rest. Stretching and increasing strength in the chest muscles can provide better support to the scapula and improve overall posture.
Expert Training Tips To Keep In Mind
There are some ways you can enhance your training progress while using these bodyweight chest exercises for beginners.
- Include Rest Days — Rest should not be overlooked as it is an essential component to any lifter’s success. The reason is that the muscles need enough time to repair and grow stronger. If not given the appropriate time to recover, about twenty-four hours, they are at a higher risk of injury. Although this is the general recommendation, based on your current fitness level and workout intensity, they may need days to recover.
- Increase Workout Intensity — Since bodyweight exercises only implement the lifter’s weight as resistance, other tools may need to be implemented. This is crucial for challenging the body and promoting continuous progress. Decreasing rest time between sets is one way to increase intensity and stimulate more results.
- Focus On Breathing — During exercise, implement the correct breathing technique to ensure proper oxygen delivery to the muscles. Inhale in the concentric (lifting) movement of the exercise to engage the core. Inhale during the eccentric (lowering) portion of the lift to feed the muscles oxygen.
- Execute Form Checks — Poor form and technique are among the common causes of injury in exercise. By executing form checks at the start of each repetition, poor form or technique can be fixed and injury prevented. Use common cues such as the shoulders back, activate the core, and neutral spine to maintain proper form.
Conclusion
Integrating beginner bodyweight chest exercises in your week-to-week can produce positive impacts on your health and fitness. New lifters can work on building upper body strength, improving posture, and strengthening the core without needing gym equipment.
These exercises are readily accessible, so you can work on achieving your fitness goals without a gym membership. Plus, these exercises can be done while traveling, at your local park, or in the comfort of your home.
Frequently Asked Questions
If you’re a beginner, chest exercises can be performed anywhere from 1 to 2 times per week. Bodyweight exercises can be integrated 3–4 times as there is no added weight load to overtly strain the muscles.
Bodyweight exercises are an excellent maneuver to teach beginners correct form and technique before adding weights. These exercises can help strengthen the lifter’s muscles and prepare them for further resistance.
It depends on your personal goals. If you’re looking to build a lot of muscle mass, you will need to add resistance eventually. Bodyweight exercises can be useful for lifters wanting to improve muscular endurance and general health.
Some growth can be seen by only training the chest once a week. If you’re seeking more obvious growth, you may need to increase training frequency to 2–3 times per week.
The general recommendation for adult activity is to perform at least 150 minutes of moderate activity a week. These can be broken down into five 30-minute sessions weekly. Plus, including at least two resistance training sessions per week is also suggested.
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.
- Horsak, B., Kiener, M., Pötzelsberger, A. and Tarique Siragy (2016). Serratus anterior and trapezius muscle activity during knee push-up plus and knee-plus exercises performed on a stable, an unstable surface and during sling-suspension. Physical Therapy in Sport, [online] 23, pp.86–92. doi:https://doi.org/10.1016/j.ptsp.2016.08.003.
- McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J. and Wynand Volschenk (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ? International Journal of Environmental Research and Public Health, [online] 19(20), pp.13211–13211. doi:https://doi.org/10.3390/ijerph192013211.
- Martins-Costa, H.C., Lacerda, L.T., Diniz, R.C.R., Lima, F.V., Andrade, P., Peixoto, G.H., Gomes, M.C., Lanza, M.B., Bemben, M.G. and Chagas, M.H. (2021). Equalization of Training Protocols by Time Under Tension Determines the Magnitude of Changes in Strength and Muscular Hypertrophy. The Journal of Strength and Conditioning Research, [online] 36(7), pp.1770–1780. doi:https://doi.org/10.1519/jsc.0000000000004004.
- Ramin Arghadeh, Alizadeh, M.H., Hooman Minoonejad, Rahman Sheikhhoseini, Asgari, M. and Jaitner, T. (2023). Electromyography of scapular stabilizers in people without scapular dyskinesis during push-ups: a systematic review and meta-analysis. Frontiers in Physiology, [online] 14. doi:https://doi.org/10.3389/fphys.2023.1296279.
- Opplert, J. and Babault, N. (2017). Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Medicine, [online] 48(2), pp.299–325. doi:https://doi.org/10.1007/s40279-017-0797-9.
- None Krzysztofik, Wilk, N., None Wojdała and None Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
- Haładaj, R., Grzegorz Wysiadecki, Clarke, E., Michał Polguj and Topol, M. (2019). Anatomical Variations of the Pectoralis Major Muscle: Notes on Their Impact on Pectoral Nerve Innervation Patterns and Discussion on Their Clinical Relevance. BioMed Research International, [online] 2019, pp.1–15. doi:https://doi.org/10.1155/2019/6212039.
- Zielinska, N., Kacper Ruzik, Michał Podgórski, Krzysztof Koptas, Janusz Moryś, Paulsen, F. and Olewnik, Ł. (2023). Morphological variability of the pectoralis major muscle in human fetuses. Annals of Anatomy – Anatomischer Anzeiger, [online] 249, pp.152108–152108. doi:https://doi.org/10.1016/j.aanat.2023.152108.
- Solari, F. and Burns, B. (2023). Anatomy, Thorax, Pectoralis Major Major. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK525991/#:~:text=the%20glenohumeral%20joint-,Clavicular%20head%20causes%20flexion%20of%20the%20extended%20arm,-Sternoclavicular%20head%20causes.
- Baig, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Pectoral Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK545241/#:~:text=Compared%20to%20the,clavicle.%5B4%5D.
- Hughes, D.C., Ellefsen, S. and Baar, K. (2017). Adaptations to Endurance and Strength Training. Cold Spring Harbor Perspectives in Medicine, [online] 8(6), pp.a029769–a029769. doi:https://doi.org/10.1101/cshperspect.a029769.
- Ángela Rodríguez-Perea, Waleska Reyes-Ferrada, Jerez-Mayorga, D., Ríos, L.C., Van, R., Ríos, I.C. and Martínez-García, D. (2023). Core training and performance: a systematic review with meta-analysis. Biology of Sport, [online] 40(4), pp.975–992. doi:https://doi.org/10.5114/biolsport.2023.123319.
- Lakshita Gosain, Ahmad, I., Rizvi, M.R., Sharma, A. and Saxena, S. (2022). Prevalence of musculoskeletal pain among computer users working from home during the COVID-19 pandemic: a cross-sectional survey. Bulletin of Faculty of Physical Therapy, [online] 27(1). doi:https://doi.org/10.1186/s43161-022-00110-x.
- Fani, M., Ebrahimi, S. and Ghanbari, A. (2020). Evaluation of scapular mobilization and comparison to pectoralis minor stretching in individuals with rounded shoulder posture: A randomized controlled trial. Journal of Bodywork and Movement Therapies, [online] 24(4), pp.367–372. doi:https://doi.org/10.1016/j.jbmt.2020.07.021.
- Caballero-García, A. and Córdova-Martínez, A. (2022). Muscle Recovery and Nutrition. Nutrients, [online] 14(12), pp.2416–2416. doi:https://doi.org/10.3390/nu14122416.
- Plotkin, D., Coleman, M., Every, D.V., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
- Migliaccio, G.M., Russo, L., Maric, M. and Padulo, J. (2023). Sports Performance and Breathing Rate: What Is the Connection? A Narrative Review on Breathing Strategies. Sports, [online] 11(5), pp.103–103. doi:https://doi.org/10.3390/sports11050103.
- Bonilla, D.A., Cardozo, L.A., Vélez-Gutiérrez, J.M., Adrián Arévalo-Rodríguez, Vargas-Molina, S., Stout, J.R., Kreider, R.B. and Petro, J.L. (2022). Exercise Selection and Common Injuries in Fitness Centers: A Systematic Integrative Review and Practical Recommendations. International Journal of Environmental Research and Public Health, [online] 19(19), pp.12710–12710. doi:https://doi.org/10.3390/ijerph191912710.
- CDC (2024). Adult Activity: An Overview. [online] Physical Activity Basics. Available at: https://www.cdc.gov/physical-activity-basics/guidelines/adults.html#:~:text=Physical%20activity%20is%20one%20of,muscle%2Dstrengthening%20activity%20each%20week.
About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
