There are plenty of bodyweight exercises for your chest that you should try.
Suppose you are tired of finding bodyweight exercises that require equipment. Here are some chest exercises to include in your next bodyweight workout that requires only your bodyweight. We also have a more detailed article on the best bodyweight exercises for the chest.
This type of pushups is performed very similarly to the classic push-up, but with a twist. Your hands should be raised slightly above the ground on a stable surface.
They are considered easier because most of the weight of the body is distributed on the lower part. Basically, the higher the elevation – the more manageable the pushup.
This exercise is perfect for beginners’ training plans. It can also be used to warm up or to pump up your pecs. As with all pushups, it emphasizes the load on the lower chest muscles and triceps. Here is how you can perform this pushup variation.
While facing the elevated surface, bend over and rest your outstretched arms on it. The palms should be shoulder-width apart. Slowly, move your legs back, tighten the back and abdomen muscles, and straighten your body.
It is optimal for the arms to be perpendicular to the body. This way, the chest Muscles will be loaded evenly. It is easier to maintain balance if the feet are shoulder-width apart. You can start this, but then, as you progress, perform the exercise with your legs together.
Now, while inhaling, bend your arms at the elbows and lower your body. At the same time, keep your back straight. The pelvis should not be allowed to fall down or bulge up. To optimally load, the chest muscles outstretch your elbows to the side.
Aim to perform a series of 5-10 repetitions to begin with. Gradually increase the number until you start performing 2-3 sets of 25-30 repetitions. Afterward, you can move onto the next progression.
The diamond pushup is definitely among the category of intermediate bodyweight chest exercises. This is a pushup variation that will help you develop your inner chest muscles while also placing a more prominent load on your triceps.
Get on your knees on the floor and bring your hands in front of your body. Outstretch your body and legs back into the starting position, which is similar to a plank.
In the starting position, keep the palms close together so that your thumbs and forefingers are touching, forming a diamond-esq shape. Put your feet together. Keep your back straight, tighten the muscles of the back and abdomen.
Inhale and lower your body slowly and in a controlled manner. Lower until your chest is a few inches off the floor or your fingers touch. Hold in the lower position for a second.
Exhale and then slowly return to the starting position. Repeat.
As a beginner, you can perform the easier variation, in which the feet rest not on the toes but the knees. If you want to make the exercise harder, elevate your feet on a flat surface (like a box or chair), increasing the leverage.
Bodyweight Triceps Floor Dips
An “easier” variation of the triceps dip. This dip variation uses the triceps muscles and the shoulders of the shoulders, which play an auxiliary role.
This exercise can be performed anywhere and prepare you for more severe loads, be sure to include it in your chest workouts if you want to progress to the next variation. So here is how you can perform this exercise:
Sit on the floor. Bend your legs at the knees. Fold your waist and place your palms under your shoulders. Keep The back straight and look ahead.
In the starting position, the arms are folded at the elbows. Take a breath and tighten the muscles. On the exhale, tense the triceps and slowly lift the body, stretching at the elbows. The angle of contraction in the hip joints and knees does not change.
To keep the muscles always under tension in the upper position, do not stretch your arms completely and do not lock your elbows. This unnecessarily loads the elbows and relieves the load on the triceps.
Hold for a second. When inhaling, lower your body slowly and in a controlled manner, folding your arms at the elbows.
Aim to perform 2-4 sets of 10-15 repetitions with a break in between them if you can easily handle the maximum number of repetitions for your goal. In that case, you need to increase the difficulty by progressing to a more challenging variation.
Shoulder Tap Push-Ups
This exercise Is basically the classic push-up with a twist. After lifting the body to the starting position, raise one arm from the ground and touch the opposite shoulder.
After the next pushup, touch the corresponding shoulder with the other hand. The main load is on the muscles of the chest and triceps. Still, with the extra movement, you will activate more oblique abdominal muscles to maintain balance.
Get on your knees on the floor and put your hands in front. Stretch your body and legs backwards.
Your arms should be stretched under the shoulders, with the fingers pointing forward in the starting position. When the legs are outstretched (for example, slightly above shoulder width), the exercise is easier.
The closer they are to each other, the harder it becomes to keep the balance. Straighten your back, tighten the muscles of the back and abdomen.
When inhaling, lower your body slowly and in a controlled manner. The elbows open to the side. You should not move your elbows close to the body as this will work your triceps rather than the chest.
Lower until your chest is 2-3 cm off the floor. Hold in the lower position for a second. On the exhale, slowly return to the starting position.
Continue by raising your left arm and touching your right shoulder with it. Lower it to the starting position and proceed to the next repetition, but this time after the pushup, raise your right arm and touch the left shoulder with it. Aim to do 2-3 sets of 10-12 reps.
Follow these exercises to develop and strengthen your chest, and you should see results in a few weeks if you do them regularly.