19 Best Bodyweight Chest Exercises To Chisel Your Pecs

Every man wants a chiseled chest, and every woman dreams of firm breasts without surgery.

The same goes for me, so over the years, I've tried every bodyweight exercise for pecs (and other parts of the body) I've come across.

You will be happy to hear that it is possible to successfully grow your chest without going to the gym, but only by doing effective bodyweight chest exercises.

The following 19 are the most effective exercises for your pectoral region that you can do anywhere with no equipment at all. Let's get started!

You'll notice that most of the exercises I'm going to talk about are actually variations of push-ups.

Although they may seem very similar or even the same at first glance, each of these movements will affect the muscles of the entire chest differently, and you should incorporate them into your workout regime if you want a bigger chest.

1. Standard Push-Ups

Target: Pectoralis major, pectoralis minor, deltoids, triceps brachii, serratus anterior, latissimus dorsi, core, trapezius

I have to start with a household name in the fitness world - the traditional push-up.

I believe that each of you reading this article has done a traditional push-up at least once, and probably many times.

It is an indispensable exercise for all bodyweight workouts, but also military workouts, CrossFit training, and warming up for the gym.

The standard push-up activates most upper body muscles, so always start with it before moving on to one of the variations.

Although it is among the most popular bodyweight exercises, a surprisingly large number of exercisers do not know how to perform push-ups properly, so I will explain.

Also Check Out - Push Ups Vs Bench Press

How to do it:

  1. 1
    Get into a push-up position (also called a high plank position).
  2. 2
    Position your hands shoulder-width apart and below your elbows.
  3. 3
    Engage your core and squeeze your glutes.
  4. 4
    Your body should be in a straight line from head to toe.
  5. 5
    Elbows should stay close to the body throughout the movement.
  6. 6
    Begin to bend at your elbows and lower your body until your chest almost touches the floor.
  7. 7
    Explosively push to return to starting position.
Garage Gym Pro Tip: If you're a beginner and can't do a single push-up, start with kneeling push-ups because you'll reduce the load that way.
Standard Push Ups

2. Wide-Grip Push-Up

Target: Pectoralis major, pectoralis minor, anterior deltoids, triceps brachii, core, supraspinatus

You will notice that wide-grip push-ups (commonly referred to as wide push-ups) have fewer target muscles compared to standard ones.

This does not mean that wide push-ups do not activate all those same muscles as well, but certainly to a lesser extent since most of the focus shifts towards the pecs (especially toward outer chest muscles).

The stretching of the outer part of your chest is noticeable during this exercise. Therefore you can expect delayed onset muscle soreness (DOMS) at least the first few times.[1]

Wide push-ups are quite demanding on the shoulders, so I do not recommend them to clients who have recently had a rotator cuff injury, a torn labrum, or some other injury to that region.

How to do it:

  1. 1
    Start in a high plank position.
  2. 2
    Your hands must be wider than your shoulders.
  3. 3
    Brace your core.
  4. 4
    Bend your elbows to the sides to lower your body.
  5. 5
    Descend slowly and in a controlled manner.
  6. 6
    Press through your palms to rise back into a high plank.
Garage Gym Pro Tip: You can point your fingers forward, but it will be even more effective to point them to the outside.
Wide-Grip Push-Up

3. Close Grip Push-Ups

Target: Pectoralis major, pectoralis minor, triceps brachii, anterior deltoids, coracobrachialis

Unlike wide push-ups, where the focus is on the part of the chest closest to the shoulder, the close grip push-up will primarily target your triceps and inner chest. 

During both phases of the exercise, you will feel a significantly greater load on the triceps. 

At the end of the movement, you may squeeze the inner chest to emphasize them further.

Inner pecs are often neglected, but they are equally important for a rounded chest look. Check out more inner chest workouts here!

I find this exercise very good for improving balance and stability in this position, which is mandatory for some of the advanced push-up variations.

How to do it:

  1. 1
    Take a push-up position.
  2. 2
    Your hands should be closer than shoulder-width apart.
  3. 3
    While bending your elbows, ensure they are about a 30-degree angle from your body.
  4. 4
    At the bottom of the movement, retract your scapula while maintaining your core engagement.
  5. 5
    Push back to starting position.
Garage Gym Pro Tip: Which distance of your hands will be the most comfortable for you depends on your anatomy, strength, and previous injuries. 
Try several distances to find the ideal one.
Close-Grip Push-Ups

4. Diamond Push-Up

Target: Pectoralis major, pectoralis minor, triceps brachii, anterior deltoids, forearms

The diamond push-up is an advanced variation of the close push-up. Some fitness coaches believe this exercise carries more risks than benefits, but I am not one of them.

You should definitely not include diamond push-ups in your training routine if you have a wrist, elbow, or shoulder injury.

Also, until you can do at least 20 close push-ups in a single set, you're probably not strong enough to do a set of diamond press-ups.

But all those who can do several sets of at least 6 reps of this exercise will benefit from it. Inner chest and triceps activation are best from that position.

See Related - Benefits of Diamond Push Ups

How to do it:

  1. 1
    Put your hands under your chest, and your finger should form a diamond shape.
  2. 2
     Engage your core and glutes.
  3. 3
    Bend your elbows inward to lower your torso close to the floor, but you must not collapse to the floor.
  4. 4
    Keep your spine in a straight line.
  5. 5
    Press back up to fully extend your arms.
Garage Gym Pro Tip: If you think you are strong enough but the classic diamond push-up position is extremely uncomfortable, you can try the elevated version of the exercise. 
Use a medicine ball or slam ball to elevate your hands.
Diamond Push Ups

5. Pike Push-Up

Target: Anterior deltoids, pectoralis major, pectoralis minor, triceps brachii, biceps brachii, core, obliques, trapezius, serratus anterior

Even though the pike push-up is less taxing on the shoulders, elbows, and wrists compared to the diamond push-up, it is still not a safe exercise for someone with injuries to those parts.

Also, you may feel dizzy if you suffer from low blood pressure.

If you are healthy, though, this is a great exercise because of the vertical pushing power.

This is one of the few push-ups where the pectoralis major and minor are not the primary muscles, but the anterior deltoids are the main ones.

Anyway, you will activate practically the entire upper body plus some lower body muscles (glutes and quadriceps mostly).

If you want to do a handstand, pike push-ups are a must.

Related Article - Best Push Up Bar Exercises

How to do it:

  1. 1
    Start in a plank position.
  2. 2
    Slowly walk your feet toward your hands until your body forms an inverted V-shape.
  3. 3
    Place your head in between your arms.
  4. 4
    Keep your arms and legs straight (as much as possible)
  5. 5
    Bend your elbows to lower down while keeping them tucked in towards your torso.
  6. 6
    When your forehead touches the ground, push back up.
Garage Gym Pro Tip: If you want to level up, raise one leg in the air or elevate your feet.
Pike Push-Ups

6. High Plank Shoulder Taps

Target: Anterior deltoids, pectoralis major, pectoralis minor, triceps brachii, core

Shoulder taps might look simple and easy, but they are not. Only one arm will be holding your whole weight, which requires full-body strength.

Don't be demoralized if you don't succeed on the first try. Over time, you will achieve the necessary core stability.

If you suffer from lower back pain, shoulder taps will help you because you will strengthen not only your chest, arms, and shoulders, but also the quadratus lumborum and other muscles in the lower back/glute region.

How to do it:

  1. 1
    Get into a high plank position.
  2. 2
    Your hands should be shoulder-width apart.
  3. 3
    Legs must be extended and wider than hip-width apart for stability.
  4. 4
     Keep your pelvis in a neutral position.
  5. 5
     From that position, raise one hand and tap the opposite shoulder.
  6. 6
Garage Gym Pro Tip: You have to minimize the movement during shoulder taps.
If you are twisting at the hips or sticking your butt up in the air, try to distance your feet further and engage your core even more.
High Plank Shoulder Taps

7. Incline Push-Up

Target: Pectoralis major, pectoralis minor, triceps brachii, anterior deltoids

Now I will present you with a push-up variation suitable for beginners. If you've been doing push-ups for years, you probably think it's a piece of cake for everyone. But actually, it's not.

There are a lot of people who can't do a few push-ups or even one. They can start with the knee push-ups I already mentioned or with the incline push-ups variation.

Also, if you struggle with wrist strength, you will find the incline push-up a great substitute for regular push ups. All you need is a chair, table, bench, or anything else stable and firm.

Over time you will progress and be able to do other types of push-ups.

How to do it:

  1. 1
    Place your hands on the bench or chair slightly wider than shoulder-width apart.
  2. 2
    Arms should be completely straight in the starting position.
  3. 3
    Bend your elbows to lower your body until your chest is close to the bench.
  4. 4
    Push through your hand to return to the starting position with your arms extended.
Garage Gym Pro Tip: Incline wall push-up is an even less demanding exercise. 
The more you move away from the wall, the harder it will be, so you can start practically leaning against the wall and only do it through the part of a range of motion.
Incline Push-Up

8. Decline Push-Up

Target: Pectoralis major, pectoralis minor, triceps brachii, anterior deltoids, serratus anterior, latissimus dorsi

Whether you find decline push-ups easier or more challenging than regular push-ups depends primarily on the strength of your upper pecs.

Consider whether the incline bench press or flat bench press is easier for you, and you will get the answer.

Decline push-ups are ideal for strengthening upper pecs and anterior deltoids, as well as triceps and other upper body muscles.

In this case, the wall variation is more strenuous. When you put your feet on the wall, your core and glutes will have to work very hard to keep you in the decline position and prevent slipping.

Learn More - 12 Effective Upper Chest Workouts

How to do it:

  1. 1
    Put your feet on a chair, table, or bench and take a push-up position.
  2. 2
    Your hands should be directly under your shoulders.
  3. 3
    Do a push-up and tuck your elbows somewhere between 30 and 45 degrees.
Decline Push-Up

9. Archer Push-Ups

Target: Anterior deltoids, pectoralis major, pectoralis minor, triceps brachii, biceps brachii

The archer push-up always looked to me like an upper-body version of the Cossack squat.

You load one side and then the other in order to trigger something called specific adaptation to imposed demand.[2]

Next on my list is the one-arm push-up, and archer push-ups are necessary to be able to perform the one-arm exercise both for strength and stability.

Since the movement is not only up and down but also lateral, you will train your chest from a different angle and, over time, solve common imbalances between the left and right sides.

How to do it:

  1. 1
    Position your hands wider than your shoulders. Try to go as wide as possible but not at the expense of stability, and you should not feel pain.
  2. 2
     Point your fingers and shoulders outward.
  3. 3
    Keep your core tight.
  4. 4
    Bend your right elbow to shift your body weight to your right side.
  5. 5
    Keep your arm completely straight.
  6. 6
    Return to starting position.
  7. 7
    Now you can repeat the movement to the right side and do the whole set like that, then move to the left side. Or you can work alternately, right arm then left arm.
Archer Push-Ups

10. One-Arm Push-Up

Target: Pectoralis major, pectoralis minor, triceps brachii, anterior deltoids, biceps brachii

The one-arm push-up is one of the most difficult push-up variations, if not the most difficult.

I could do this chest exercise a few years ago when I was in the best shape of my life, but not before or after that.

Therefore, if you are not an advanced exerciser without recent injuries, it is better to skip it.

If you want to be like Sylvester Stallone in "Rocky," you will probably be very motivated to do at least a few reps. Remember that strength is not only what matters, but also technique.

The position of the legs and the whole body must be in proper form. Otherwise, you will not be able to do a one-arm push-up, even if you are the Hulk.

The exercise called uneven push-up is something between regular and one-arm push-up. You need to place one hand on a kettlebell or push-up bar.

So, you can emphasize one arm and pec at a time, but the other hand will help in performing push-ups.

How to do it:

  1. 1
    Assume a push-up position.
  2. 2
    Your hands should be shoulder-width apart and your feet wider than hip-width apart. The further apart the feet are, the more stable you will be.
  3. 3
    Lift your left hand and put it on your back.
  4. 4
    Bend your right elbow until you are just a few inches from the floor.
  5. 5
    Push back up through the palm.
  6. 6
    Do 5 to 10 repetitions, then repeat with the left arm.
One-Arm Push-Up

11. Grasshopper Push-Up

Target: Pectoralis major, pectoralis minor, triceps brachii, core, anterior deltoids, serratus anterior, latissimus dorsi, glutes, quadriceps, hip flexors

If you want to strengthen the upper and lower body simultaneously, and improve the flexibility of the hip area and cardiovascular fitness, go with a grasshopper push-up.

The exercise is difficult but well worth your effort. You will notice that a strong chest, arms, and shoulders are not enough.

Your core, glutes, and hip flexors must be equally strong because different parts of your body will have to be in different positions and angles.

How to do it:

  1. 1
    Start in a regular push-up position.
  2. 2
    Place your hands slightly wider than shoulder-width.
  3. 3
    To maintain a straight back, tighten your glutes and core.
  4. 4
    Start a regular push-up, and then somewhere in the middle of the movement, push the left leg in the space between the right hand and right foot all the way to the right side.
  5. 5
    Simultaneously return the leg to the starting position and press back up.
  6. 6
    Alternate legs, or do one set with the left leg and then the right leg.
Garage Gym Pro Tip: Some may disagree, but I consider the Spiderman push-up a simpler variation of the grasshopper push-up. 
You will perform the Spiderman push-up by bringing one knee to the elbow on the same side while doing the push-up. 
It's definitely easier and a great progression for the grasshopper push-up.
Grasshopper Push-Up

12. Clapping Push-Up

Target: Pectoralis major, pectoralis minor, triceps brachii, core, anterior deltoids

A clap push-up, also called a plyo push-up, is one of the most explosive push-ups variation. It is a type of plyometric exercise that will elevate your heart rate quickly.[3]

In addition to the fact that you will strengthen the upper body, by regularly doing clapping push-ups you will also burn calories, thus reducing body fat and improving cardiovascular fitness since high-intensity activities can cause body composition improvements.

This is a very advanced move, and it is important to take care of your wrists to avoid injury.

How to do it:

  1. 1
    Start in a standard push-up position.
  2. 2
    Perform a push-up, but press up faster to make your hands leave the floor.
  3. 3
    Clap your hands.
  4. 4
     Land carefully.
Garage Gym Pro Tip: You can also try behind-the-back clap push-ups. They are even more challenging because you have to push off the ground even harder.
Clapping Push-Up

13. Floating Plank

Target: Pectoralis major, pectoralis minor, core, anterior deltoids, serratus anterior

Floating plank can refer to two exercises. One version is significantly easier and refers to holding a plank in a wide push-up stance, and you need to lower yourself to a mid-push-up position.

Then hold in that position for 30 to 60 seconds, rest, and repeat.

Another version is called a planche push-up and requires almost superhuman strength. Kudos to all those people on YouTube who seemingly effortlessly perform the planche push-up.

The planche push-up will make your whole body stronger, but to be honest, if you can perform it, you are already colossally strong, so performing this exercise probably brings you satisfaction for completing the challenge rather than just doing it as a part of a regular workout.

How to do it:

  1. 1
    Get in a standard push-up position.
  2. 2
    Then rotate your hands outwards and place them a little above your hips.
  3. 3
    Push your hands to lift your body.
  4. 4
    Engage your core and bring your legs together.
  5. 5
    Raise your feet and legs in the air.
  6. 6
    While bending your elbows, lower your chest to the ground so that your legs go higher in the air.
  7. 7
    Hold in that position as long as you can.
Floating Plank

14. Star Plank

Target: Core, obliques, deltoids, biceps brachii, pectoralis major

The star plank is good for intermediate exercisers, and I regularly implement it into my clients' workout routines after a few months.

It primarily strengthens the core but also the pecs, shoulders, and the rest of the upper body.

You can form a star shape in two ways. One way is the classic push-up position, which I will explain here, and the other way is to turn sideways.

You should lie on the floor on your side and rise on one hand with your arms straight. Legs should be straight, and feet should be one on top of the other.

Lift your hips align, and then lift your upper leg and arm in the air to form a star shape. Hold in that position.

How to do it:

  1. 1
    Start from a press-up position.
  2. 2
    Move your hands and feet out and away from your body.
  3. 3
    Once you reach a star shape, brace your core, and hold.
  4. 4
    Then walk back to the starting position and repeat.
Star Plank

15. Dips

Target: Pectoralis major, pectoralis minor, triceps brachii, forearms, anterior deltoids

Dips are one of the exercises you will find in the workout routine of almost every calisthenics athlete, bodybuilder, and regular gym-goer.

That shows how effective and versatile this exercise is. For most people, bodyweight dip is enough.

A weighted dip is for all those advanced exercisers who want to make this very demanding exercise even harder.

It is important to warm up properly. It is best to do a warm-up and one more chest/triceps exercise before the dips.

Poor technique and failure to warm up can lead to elbows, shoulders, and chest injuries.

Read Also - Chest Dips Vs Push Ups

How to do it:

  1. 1
    Stand between the dip station and hold it firmly with both hands or use a bench.
  2. 2
    Extend your arms to reach the starting position.
  3. 3
    Brace your core and depress your scapula.
  4. 4
    Bend your elbows to start descending your body.
  5. 5
    Control the movement throughout the range of motion.
  6. 6
    When your shoulders are below your elbows, straighten your arms to lift your body up.
Garage Gym Pro Tip: If you lean forward, you will emphasize your chest, while if you want to focus on your triceps, stay more upright.

16. Resistance Band Push-Up

Target: Pectoralis major, pectoralis minor, deltoids, triceps brachii, serratus anterior, latissimus dorsi, core, trapezius

Technically speaking, the resistance band push-ups are not a bodyweight exercise because you are using a piece of equipment.

Yet, this is definitely more similar to bodyweight exercises than free-weight exercises, such as the resistance band bench press, which is why it is included in the list.

The great thing with resistance bands is that there are a large number of different tensions, so you will be able to constantly progress, whether you are a beginner or have been doing this for years.

Once you hit a fitness plateau with push-ups, bands will help you.

See Also - Best Resistance Band Chest Exercises

How to do it:

  1. 1
    Take both ends of the resistance band in your hands and wrap it around your back (bend should go just under your shoulders)
  2. 2
    Get into a high plank position with your hands shoulder-width apart.
  3. 3
    Slowly bend your elbows to lower your body.
  4. 4
    When you are parallel to the floor, energetically push back up.
Resistance Band Push-Up

17. Standing Chest Press

Target: Pectoralis major, pectoralis minor, deltoids, triceps brachii, core

You can use a resistance band or suspension trainer for standing chest press. The goal is to simulate the bench pressing, the most popular and one of the most effective chest exercises.

In general, this is a simple exercise but requires a stronger core than regular push-ups since the core must act as a stabilizer.

Make sure you have attached the resistance band/suspension trainer tightly to the anchor point.

How to do it:

  1. 1
    Attach the suspension trainer or resistance band around a sturdy object.
  2. 2
    Grab the handles/ends of the resistance band.
  3. 3
    Move a few steps forward to tighten the band.
  4. 4
    Extend your arms without locking your elbows.
  5. 5
    Bend your elbows and repeat.
Standing Chest Press (Resistance Band)

18. TRX Push-Up

Target: Pectoralis major, pectoralis minor, triceps brachii, anterior deltoids, serratus anterior, latissimus dorsi

The TRX push-up can be a variation of the incline and decline push-up.

I personally prefer the incline TRX push-up, so I will talk about it now, while the next exercise - Suspension Chest Fly, is more effective than the incline TRX push-up (also called suspension push-ups).

The main difference between the regular decline push-up and the TRX decline push-up is the engagement of the core.

The core has to work all the time to stabilize your legs that are attached to the TRX.

Suggested Gear - Best Suspension Trainers For Home Gyms

How to do it:

  1. 1
    Attach the TRX and adjust the length.
  2. 2
    Place your feet in the TRX handles.
  3. 3
    Fully extend your arms to reach the starting position and keep your hands a bit wider than shoulder-width apart.
  4. 4
    Bend at your elbows to lower your body below the height of your feet.
  5. 5
    Press back up.
TRX Push-Up

19. Suspension Chest Fly

Target: Pectoralis major, pectoralis minor, deltoids, serratus anterior, biceps brachii, core, triceps brachii

For me, flys are an essential part of a chest workout. If you don't want to use dumbbells or a machine, a suspension trainer is a solution.

You can also use a resistance band if you don't have a suspension trainer. The goal is for the chest muscles to go through a full range of motion.

Full ROM is important not only for strength and rounded pecs but also for injury prevention. Your shoulders will be grateful for this movement.

The deltoids are not the only muscles, although they are the most visible.

With the help of chest fly, you will strengthen smaller muscles located deep which can prevent shoulder dislocation, labrum tear, and even collarbone fracture.

How to do it:

  1. 1
    Grab the handles.
  2. 2
    Walk backward until your body is in a straight line.
  3. 3
    Stretch your arms away from you but do not lock your elbows completely.
  4. 4
    When you feel the deep stretch, bring your arms back together.
Garage Gym Pro Tip: Once you return to the starting position, remember to squeeze with your pecs too, not just your arms.
Suspension Chest Fly

Chest Muscles 101 – Anatomy Explained

The pectoralis major is a large, fan-shaped muscle that we usually equate with the chest. But there are several other muscles on our chest, not just the pec major.

There is another confusing thing regarding chest anatomy. When you read texts about chest workouts, you will see that lower pecs, middle, and upper pecs are often mentioned.

This can falsely lead you to think that there are three different muscles, such as the three deltoids around the shoulder joint.

Regional hypertrophy is possible, and that is why we are talking about the lower, middle, and upper chest.[4]

In fact, it is all one muscle - pectoralis major- with numerous origins and insertion points due to its size. This muscle consists of two heads - the sternocostal head and the clavicular head.

The sternocostal head originates at the sternum and makes up approximately four-fifths of its total size.

It is the lower and middle part of the pec, while the clavicular head is the upper part that originates at the collarbone.

The muscle fibers are oriented in different directions, so the angle at which you bring your arm forward determines which part of the pectoral muscle will be more engaged in the movement.

The pectoralis minor is a significantly smaller, triangular muscle, located deeper, under the pec major.

It is attached to your ribs and the coracoid, a small hook-like structure on the top of the scapula.

The serratus anterior is another muscle located in this region. In most anatomy books, it is not classified as a chest muscle, but its origin and insertion points are very close to the pectoralis.

That is why it has a similar function, primarily in moving the shoulder blades.

Benefits of Bodyweight Exercises For The Chest

There is a myriad of benefits, so let's mention a few of the most important ones.

I'm not saying that only mirror muscles are developed in the gym, but bodyweight exercises in general, including chest exercises, develop an entire body.

The reason is obvious - bodyweight exercises are not isolation exercises.

That's why they translate even better into everyday life.

For example, bodyweight chest training will affect your posture. By strengthening the chest in this way, you also strengthen the shoulders.

Although many people forget the chest and shoulders when talking about posture, they are just as important for posture as the back muscles.

When I have a client with kyphosis or scoliosis, I always start with the pectoral muscles to determine if they need strengthening or stretching primarily.

Then you will strengthen the muscles around your ribcage, so your breathing will be better.

Better breathing directly leads to improved athletic performance, whether you are a tennis player, basketball player, or weightlifter.

We must remember relative strength too.[5]

The hardest bodyweight chest exercises improve relative strength like no other.

I could go on and on listing the benefits, but you already understand how much you will improve your body by doing bodyweight chest exercises.

Man in Gray Zip Up Jacket Doing Push Ups Outside

Bodyweight Chest Workout Routines

The bodyweight chest workout approach will not be the same if you want to build muscles or just warm up before some other type of training.

Since the chest muscles are a large group of muscles, you can train them several times a week.

This is also supported by the fact that recovery from bodyweight exercises is usually shorter than after lifting weights.

If you want to work more than your chest using bodyweight exercises, head over to our ultimate full-body calisthenics workout program!

For Strength

When you train for strength, the aim is to be close to failure.

Beginners will quickly notice a significant improvement in strength, while experienced ones will need more time and will have to focus on the most challenging variations.

I advise newbies to do five to six beginner bodyweight chest exercises from the list and to do each one for 3 to 5 sets.

You should be close to failure during each set, but it is not necessary to reach failure every time. Otherwise, it will prolong the recovery.

The same applies to seasoned athletes, only the number of repetitions will be higher, and the exercises will be more difficult.

For Building Muscle

Muscle gains will follow strength gains.

But if your primary goal is to build muscles, then it is equally important to pay attention to the range of motion, angles, and the negative phase of the exercises.

The range of motion is very important for the shape of muscles, and when you increase tension as the muscle lengthens, muscle growth is improved.

The choice of exercises is the same as for strength, but try to overload the muscles in different ways.

For Warm-Ups

The pre-exhaustion training technique was very popular in the 70s and 80s, but it has been proven that it does not bring many benefits and can even be counterproductive.[6]

That's why when you use bodyweight chest exercises to warm up, the goal is not to get tired but only to prepare the body for the efforts that follow.

Do a few sets of 10 to 12 reps of standard push-ups as well as a few simpler variations like incline and close-grip push-ups. I like shoulder taps during warm-up too.

Commonly Asked Bodyweight Chest Workout Questions

Can I build an impressive chest with just my own body weight?

There is no doubt that you can build a muscular chest with just a body weight. Barbells, dumbbells, and cable machines are not necessary. You just need to be patient because it will take you a little longer to achieve results when you do bodyweight exercises compared to going to the gym.

Which push-up position works the chest the most?

The pecs are the primary muscles in practically every push-up position, and you will put them under the greatest stress when you place your hands about double shoulder-width apart. That way, you will further reduce the involvement of the shoulders and arms in the movement.

How often should I train chest muscles per week?

It depends on factors such as your recovery and training routine, as well as fitness level and goals, but generally, you can train your chest muscles two to three times per week. I recommended you train pecs on non-consecutive days.

How can I increase my chest size in 7 days at home?

Let's make one thing absolutely clear - it is impossible to naturally increase chest size in 7 days at home. That is not even possible with the use of anabolic steroids. If you do some of the above-mentioned best bodyweight chest exercises for mass three times a week, consume enough macronutrients, and take creatine supplementation, you will notice improvement within seven days.


This is my list of the best bodyweight chest exercises to chisel your pecs.

You must be aware that chest bodyweight exercises have certain limitations, but they also have advantages compared to other types of exercises.

The final result will be the same or even better; you just have to be patient and persistent.

I would like to hear more about your experience regarding bodyweight chest workouts.


1. https://www.physio-pedia.com/Delayed_onset_muscle_soreness_(DOMS)
2. https://www.bettermovement.org/blog/2009/0110111
3. https://www.webmd.com/fitness-exercise/a-z/what-is-plyometrics
4. https://pubmed.ncbi.nlm.nih.gov/34743671/
5. https://www.opexfit.com/blog/the-difference-between-relative-strength-vs-absolute-strength
6. https://www.frontiersin.org/articles/10.3389/fphys.2019.01424/full

Filip Maric

Last Updated on December 5, 2022