Bodyweight Chest Exercise | 15 Stunning Pro Tips You Must Try At Home


The exercises for the chest are tough, but they are extremely rewarding. If you’re just starting out or a fitness expert, Bodyweight chest exercises are beneficial without joining an exercise facility. Find out details about chest exercises that use your own body weight, the things to think about, and the best exercises to perform.

Bodyweight chest exercise

There is a variety of chest exercises that you can do with your bodyweight. Perform wherever you like, even at home. All you require is the mat (optional for extra comfort) and solid chairs, a floor, as well as your body. Learn about the best stunning chest exercises using your bodyweight that you can modify in your routine or start as a newbie.

Read more: How much should I be able to bench

Modified push-up 

An altered push-up would be ideal for novices to build the muscles required to do the traditional push-up. It also refer to as kneeling push-up. Lay flat on the floor, with your hands below your shoulders and your elbows, bent to 45deg. Your knees and contract both glutes and the core. Do a push-up from the floor using a forward-aligned Descend while your core is in motion while bending the elbows and ensuring the alignment. Repeat. Modified push-ups help strengthen the chest’s upper and triceps muscles despite being a less difficult alternative to standard push-ups.

Slow-Motion push-up 

If you have interest in doing an advanced push-up, try an incline push-up that is slow-motion after you’ve completed a standard push-up without difficulty. Relax in a basic push-up position with arms in a shoulder-length position ready to climb and elbows extending outward. Push slowly upwards against the floor using glutes and abs engaged in perfect alignment. Every time you push up, you should count 10 seconds. As you descend and then count 10 seconds. Repeat slow-motion push-ups, putting greater pressure on muscles while feeling the heat and strengthening the lower parts of the chest and arms for more tone.

The standard push-up 

What would the bodyweight exercise for chest be without the well-known press-up? The push-up is a powerful exercise involving the triceps, biceps, shoulders, and pectorals. For a better idea of just how impressive the push-up can be, consider it a bench press but without the equipment. The push-up is one the most effective ways to build your chest to strengthen your arms because it’s an exercise every person should master if they wish to move on to more challenging exercises.

Put your body into an upright position, with your knees bent and your hands resting on the floor shoulder-width apart. Engage your glutes and your core to make sure your back is in alignment in a way that is straight. Bend your elbows and lower to the floor while keeping your elbows at a 45-degree angle. When your chest and nose are on the floor, keep your glutes and your core active.

Push back off the floor, starting with the same position. Repeat. If you have any problems in your elbows, shoulders, or wrists, it because your tendons aren’t use to the workout and need a stretch. The problem can be prevented by warming up before exercising. The frequent clicking of joints or pain could indicate you’re required to perform an altered version of the push-up. If you’re unsure, you are not sure, consult with a doctor.

Wide grip push-up 

Try wide grip push-ups that work the pectoral muscles much more than standard push-ups. This class is considered intermediate because it’s not designed meant for people who are just beginning. The triceps and biceps are likely to be less active, and the chest and shoulder muscles will feel the most burning. Start in a regular push-up with your bodies aligned and the body engaged; however, you should take a wider shoulder stance, moving your hands outwards to prevent injury, don’t extend beyond your limits. Find a safe spot in which your shoulders can comfortably move without putting your joints in danger.

Move your shoulders as if doing a normal push-up. Hold the position for a few seconds before you lower it. Push up from the floor and return to the starting position. Repeat. Due to the increase in pressure on your shoulders, you should not be rushing through the exercise. A greater amount of body weight on shoulders that isn’t fully develop can cause injuries. Take the same posture as an extended-grip push-up. Move your arms further to the side until you feel the heat on your front deltoids. Push back slowly from the floor. Repeat.

Atlas push-up 

If you’re looking to do more push-ups to work your shoulders, you can try this Atlas push-up. The elevation is key when your body is lowered and requires more muscle involvement and core muscle strength. You can make use of yoga blocks and two push-up bras that are separate or a pull-up bar for the doorway (such as the Iron Gym) or any other solid item and separates hands. Be sure that the platform you’ll placing the hands of your feet on is sturdy and at least 18 to 24 inches apart. Place your hands on each platform and stretch your arms. Keep your legs in a straight line with your toes facing downwards and an engaged core. Maintain your posture while leaning forward, descend and bend your arms. Hold for a moment to feel your muscles working. Repeatedly pull back and up.

You must read this guide to know how to strengthen legs for cycling.

Uneven push-up 

The push-up with an uneven angle is a great chest exercise that can aid beginners in learning the famed one-hand push-up. Make a push-up in a traditional position. You can use a platform, like the yoga block or book, hardcover book, or whatever can remain in place between 4 and 7 inches above the ground. Put an object with one hand and, using the other hand, keeping arms about shoulder-width apart. While you lower into the incline, feel the arms stretch out deeply. Make sure you align with a firm back and a flat core. Slowly ascend and repeat the movement. Uneven push-ups work the triceps muscles because of the slight elevation towards the chest.

Wall push-up 

The wall push-up can be considered an altered variant of the push-up that is easier than the kneeling push-up. However, it also works the triceps muscles and the chest shoulders since they are crucial to strengthening the pectorals. You must stand on a wall at arm’s length. Your palms are shoulder-width apart from the wall. Ensure that your legs are in line with your hands. Lean forward, then extend your elbows until the chest meets the wall as close as you can. Maintain the posture with your abdominals engaged by keeping your hips in line and your back while leaning. Hold the position for a couple of seconds, then push the wall. Repeat. Wall push-ups are less demanding for joints, especially if you cannot perform a modified or standard push-up due to popping sounds or discomfort.

Diamond push-up 

A well-known, high-intensity press-up, the diamond which highlights the triceps. The name suggests making a diamond using your hands, working the shoulders, chest, and core. In a plank, sit with your hands resting on the floor in the shape of diamonds with your thumbs and index fingers positioned underneath your chest. Ensure that your body is in a straight line with your core engaged and not flaring your elbows. Begin to lower to the lowest possible level before returning to the starting position. Take a knee-up and push-up position.

Set your fingers on your floor, creating a diamond shape around your chest. Slowly drop without allowing elbows to flare out. Push upwards. Repeat. Place yourself on a stable chair or any other object that can keep your feet in place. Once your feet are elevated, put both hands down on your floor and form the diamond shape. As you descend, bring your chest toward the ground. Push forward with your chest and arms, then return to your starting point, ensuring that your body is straight and tense the core. Repeat. Overall, diamond push-ups are fantastic to build strength and work out the upper part of the body.

One-hand push-up 

A high-level push-up can be done with just one hand, which requires the use of a rock-hard core and an exact alignment. One hand push-ups need to warm up your body before embarking on this exercise to avoid injuries. The best way to warm up and prepare for push-ups with one hand are traditional push-ups and diamond push-ups. However, perform the push-up in the same way as you would normally do with your legs longer than normal. Place an arm behind you, press the core, and stay in balance. Bend your arms and lower your chest like you would for any push-up. When getting up, keep an upright posture and tight core Switch arms. Repeat. If executed properly, the one-hand push-up is twice as effective as a regular push-up, boosting the strength of your muscles and overall strength. Additionally, it will strengthen the entire upper body.

One-leg push-up 

Unlike the one-hand push-up, the push-up with one leg is simpler if you perform a standard push-up. But, the push-up with one leg requires greater engagement at the core as well as the obliques. Start by putting yourself in a position in the same way as you would an ordinary push-up. Keep your arms and hands aligned flatly. Lift one leg, maintain your posture, tighten your elbows, and let your chest rest on the floor with your foot up in the air. Keep your body straight when you repeat the movement downwards and upwards with your legs after any number of repetitions you want to do. Repeat. When you do push-ups on one leg to work out the quads and hamstrings, including the chest. This is a full-bodyweight chest exercise.

Inchworm push-up 

The Inchworm push-up can be done by anyone who is beginning when one can do an ordinary push-up. This exercise for the chest is designed to utilize the shoulders more. This is useful for yoga-inspired push-ups like Hindu push-ups or pike push-ups. Place your feet on the mat or on the floor. Relax slowly and keep your legs straight and your knees bent slightly. If your legs aren’t flexible, this might be more difficult; however, do not try to force it. Walk your hands as you push yourself up to the floor in the plank position. Then, do the regular push-up. Return your hands to stand in a standing position. If you wish to perform the exercise without returning to the upright position, simply walk with your hands toward your feet, keeping your lower body close to the floor. Repeat.

Pike push-up 

The pike push-up is comparable with the Hindu push-up. It incorporates different variations on the downward dog. If Hindu push-up proved too hard, then the pike push-up can be classified as an improved version. Place your legs and arms on the floor, and push the buttocks forward as the downward dog of yoga. Place the legs and hands in a shoulder-width space. Make an inverted V similar to do a Hindu-push-up. Bend your elbow and descend by pushing your body against the floor as you’re in the inverted V, gently placing your head on the floor.

Do not change any other part of your body, as this is a simple exercise with less movement than the Hindu push-up. Push upwards and down. Repeat. The pike push-up targets the pectorals in the upper part and front deltoids. It’s also an excellent method to strengthen your muscles for more challenging exercises that allow you to engage the chest.

Side-to-side push-up 

The side-to-side push-up is a redesigned version of the push-up that is standard. When you do a side-to-side push-up, you engage more muscles, besides those in the chest area, including the biceps and shoulder. This workout is also known by the name of Archer push-up for its movement. You should assume a standard push-up stance with arms that are larger than usual. As the chest is lowered towards the floor, gradually sway towards one side by extending your arm. It’s your helper’s leg. You’ll feel the other arm flexed when it’s bent. Keep the position, then slowly rise to the other side. Repeat. If side-to-side push-ups seem too difficult, it is possible to perform them kneeling, just as you would for a modified push-up.

Clap push-up 

One of the toughest chest exercises involves variations of the “clap,” which is why not all people can do them. Take a seat like you would do the standard push-up, at shoulder width, lower your chest to the floor while the arms are bent. For a moment, then push up with enough momentum to generate enough speed to make claps in the middle of your chest. When you come back down and place your arms shoulder-width apart. The pressure will be felt in your shoulders when gravity takes on in the background. Repeat this exercise for about 2 reps. Clap push-ups are a fun alternative to your regular push-up. This sophisticated movement is a remarkable accomplishment, working the chest, shoulders, and biceps.

Knuckle push-up 

Apart from working out the back, you could start to build massive forearms by doing push-ups using your knuckles. They are similar to traditional push-ups, except that your arms are closed instead of open palms. The majority of athletes do knuckle push-ups because it helps strengthen your phalanges. Imagine the position of an ordinary push-up, having an upright back, and arms spread shoulder-width apart. Instead of holding your hands open, you should close your fists as when you bring your body towards the floor, you’ll feel your fingers and hands adjust, with the forearm being engaged.

As you rise, push back with a closed fist. Repeat. Find the same posture using a closed fist. The regular push-up routine. Lift one leg off of the ground and cross it over the other. When you are descending, work the core for greater balance. Then push upwards, engaging the glutes and abs to keep the alignment. Repeat. Knuckle-push-ups are a favorite among martial artists and are great for anyone starting kickboxing, even beginners.

Advantages of bodyweight chest exercise

There are many benefits for bodyweight chest exercise which are:

  • Many people are not motivated to work out due to equipment, gym anxiety, and difficulty. There are modified exercises for the chest for beginners. Completing these exercises gives you a sense of achievement.
  • With bodyweight chest exercise, you don’t need to go to the gym or feel pressured to take on more challenging exercises since you can do your exercises at your own pace at your own home.
  • If you eat a healthy diet and discipline, you could gain muscle mass and feel more energetic and fit.


Here you go! You can do a comprehensive list of chest exercise with your bodyweight to begin regardless of your fitness level. Chest exercise using bodyweight can be a great method to start the fitness path. Once you’ve reached that point, you’ll be able to increase your level by performing advanced or intermediate exercises, which will boost your stamina, fitness endurance, stamina, and more. The overall experience of starting chest exercises can be a rewarding experience as regularity and diet being major factors in achieving the greatest results. Make your own routine using these workouts, and start now!

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