You don’t need expensive barbells or benches to develop killer pecs, chest muscles and a broad back working out at home. Through a dedicated bodyweight exercise regimen, before long, you’ll be rocking a killer physique, a rocking upper body and lifting groceries with ease.
Bodyweight chest workouts offer many benefits, aside from looking great. Strength training your pectorals aid in better posture, deeper breathing, improved heart health, and easier lifting, holding, squeezing, and hugging!
And if you’re a woman on the fence about strength training your pecs because you’ve heard it reduces breast size, the opposite is true; building muscle around your breast tissue can provide more lift and support.
All in all, building a muscular chest can be great for anyone, and if you can do it at home, all the better.
How to Develop an Effective Bodyweight Chest Routine
The wonderful thing about bodyweight exercises is that unlike running on a treadmill every day, you can incorporate lots of variety in the routines you choose to make your workouts more enjoyable. The activities on our list also target different parts of your chest and other tangential muscles, so it’s easy to mix it up.
Of course, you can’t do strength training of the same muscle groups every day. You can aim to do your bodyweight circuits every second day, with interval training days or rest days in between.
Every workout should start with a dynamic warmup to get your muscles warmed up and reduce the probability of injury. Watch this four-minute YouTube video below for some great dynamic warmups that target your chest and open up your range of motion and joint mobility:
Aim to do four of our recommended exercises per workout. If you can’t finish the recommended level of reps, don’t worry. Take a 90-second rest before moving on to the next activity. On the next exercise, try to get as close to the rep count you could achieve on the first exercise as possible.
Within four weeks, you should add more reps and kick it up to the next level.
For workout inspiration, be sure also to read our complementary bodyweight exercise posts:
Here Are 21 Bodyweight Workout Exercises That Target Your Pectorals
1. Standard Push-Ups
The simple push-up is undoubtedly one of the best bodyweight chest exercises, directly targeting your pecs and also your triceps. There are plenty of advanced or straightforward variations listed below to help you level up your workout as you get stronger.
With hands beneath your shoulders and body straight, keep your core locked, lower your body to about 1 inch above the ground, and then extend back up.
When you’re first getting started, you may find it difficult to do even 10, but as you gain strength, you’ll soon be rocking 20 - 30 reps no problem.
2. Wide-Grip Push-Up
With the arms in a wide stance, you can raise and lower yourself to pump the pectoral muscles. Wide grip push-ups target your outer pecs and front deltoids. Start with hands placed a few inches out from the normal position, and balance on your toes.
Press down, and keep your spine straight by using your glutes and core. To push back up from the ground, squeeze your chest until you’re in the same position as before.
3. Pike Push-Up
This more advanced version of the standard push-up targets your upper pecs and front delts. Your starting position is body straight, hands on the floor at the same width as a standard push-up.
Raise your butt slightly, approximately 25 degrees to the ground, and perform your push-ups while holding this position.
4. Diamond Push-Up
This push-up variation focuses primarily on your inner pectoral muscles. Your will be performing push-ups with your hands next to each other underneath your sternum. It can help to have your thumbs touching and your pointer fingers touching for support.
5. Inner & Outer Push-Up
This exercise alternates between regular and diamond push-ups.
Start by doing a standard push-up. When you reach the bottom of your push-up, explode upward quickly and push your hands towards the center, so your hands are touching each other. Perform a close-grip push-up, and after lowering down, explode back up and shift your hands back below your shoulders.
Do 10 of each push-up, 20 reps in all.
6. Incline Push-Up
All you need to do this inclined push-up is a chair or bench that won’t slide around, approximately 16-18 inches high. This type of push-up focuses on your lower pectorals and triceps.
Place your hands on the edge of the seat with shoulder-width apart. When your arms are straight, your body should be approximately 45 degrees from the ground. Lower down towards the bench or chair, keeping your body straight, then push back up.
7. Decline Wall Push-Up
This downwards-facing push-up works your upper pecs and your delts. You’ll need to place your feet on a sturdy wall - make sure they’re clean, so you don’t leave streaks or smudges!
Start by kneeling with feet braced against the wall. Keep your hands below your shoulders, and walk feet up the wall with arms extended. Do this until your body is 45-degrees off the floor.
Perform your push-ups slowly, maintaining support in your core.
8. Wide Grip Crucifix Push-Up
You will want to take on an even wider stance than a standard wide-grip push-up, and fingers turned out to the side, so this ultra-wide push-up targets your outer pecs and front deltoids.
You will not be able to lift as high as a regular push-up, which is fine; 6-8 inches of movement is what you’re after in this exercise.
Press evenly with both arms and keep your core tight as you lift yourself slowly and back down slowly.
9. Single-Leg Knuckle Push-Up
You perform this push-up variation with arms under your shoulders but with hands clenched like fists, resting on the ground on your knuckles.
As you start your first rep, cross one foot over the other, and finish your set using only one leg. Then do a set with the other leg.
10. One-Arm Push-Up
Also known as an uneven push-up, this exercise allows you to emphasize one arm and pec at a time. You will need a small, sturdy bowl or short push-up bar for support during this exercise.
Get in a regular push-up stance, but with the support under one hand. Perform your push-ups with both arms, working for a deep stretch in the elevated arm. After 10 or 15 reps, switch the support to the other arm.
11. Grasshopper Push-Up
This exercise is a blend of push-ups and mountain climbers.
Start in a standard push-up position, and as you go down, bring your left knee forward towards your right elbow. Alternate legs on each repetition, moving towards the opposite arm.
12. Clapping Push-Up
This explosive push-up helps build athletic power and bulk up quickly, a very advanced move! A clapping push up requires you to have a strong foundation in your arm and pectoral strength.
With arms at shoulder width, lower to the ground, then explode back up and clap your hands under your head before returning hands to starting position. Lower again and repeat.
13. Dive-bomber Push-Up
Feel the motion of the ocean with the dive-bomber push-up.
Start in a standard push-up position, and raise your hips as you push down towards the floor. Lower your body in an arching motion, so your chest scoops down near the floor. Bring your hips back down as you raise again on your arms. Repeat 10-20 times.
14. Floating Plank
While planks traditionally focus on your core, this plank stance works your outer pecs and front deltoids. Spread your arms wide as if you were doing a wide push-up and keep your feet together.
Engage your core, lower down to a mid-push up position, and hold for 30-seconds.
15. Star Plank
The star plank is a variation of the floating plank that may be easier for you to perform. Move your arms and feet apart as wide as possible, so you form a star shape.
Engage your core, and hold for 30-seconds
16. Burpees
This full-body workout is fantastic for an all-over exercise, including your chest. Start in a standing position with feet together. In one smooth motion, squat down and put your hands on the floor, jumping feet back into a plank, then down into a push-up, and as you lift back up, jump your feet back towards your hands to squat back up.
Try 5-10 of these!
17. Resistance Band Push-Up
This exercise and the next couple require a resistance band. Resistance band push-ups are a great way to add a little extra resistance to your regular push-up.
Wrap the band behind your upper back and around your hands, so you are holding the resistance band taut. As you perform push-ups, the band will tense. Make sure you squeeze your glutes and abs for stability.
18. Resistance Band Bench Press
Perform a bench press without a barbell! You just need to find a flat bench.
Tie your resistance band on the bench legs or wrap it below your back. Make sure the tension is enough so when you extend your arms, the band will stretch.
Lift both hands simultaneously, so you feel the tension in your chest, and lower back down.
Repeat 10-15 times.
19. Standing Chest Press
Can’t find a bench? Try a standing band bench press.
Tie your resistance band around a pole or other support at shoulder level. Hold the resistance band and stand forward, so your band is close to taut.
Without locking your elbows on extension, slowly extend your arms, and then back towards neutral, for 10-15 reps.
20. TRX Push-Up
Source: Sioux Falls Complete Fitness
A TRX push-up is a variation of the incline push-up using a resistance band, provided you have a strong support system to attach it to a wall or door frame.
Adjust your straps to full length. Lower your body down with arms by your shoulders. Your body should be at 45-degrees.
Push up with arms to full length, then back down, and repeat 10-20 times.
21. Dips
You can perform dips with dip bars or even two sturdy chairs of the same height that won’t slide around. Stand between them, with seats facing away from each other if you are using chairs, and keep them about 20-inches apart.
Lift yourself to a full arm extension, and cross your feet over one another. With control, lower down and push through your chest and triceps to pull back up. Perform 10-20 reps.