The Best Bodyweight Chest Exercises
If you’re looking to make your pecs pop, you probably think you need a barbell or at least some heavy dumbbells. But that’s just not the case. At home workouts for your chest can simply involve bodyweight exercises. Stay with us. If you do a high volume of reps, you can get a great pump that stimulates muscle growth. It boils down to burning out your muscle fibers.
If you’ve found yourself Googling “at home workouts for chest,” look no further. You can do any of the following moves in your bedroom, living room, or home gym. The beauty lies in their versatility. Use just your own body weight, or add a TRX or resistance band to further the challenge.
While these exercises are great for attacking your chest—the pectorals major and minor—they’ll also help get your deltoids, triceps, abs, and upper body fired up.
In other words, the following moves will help you build a chest you’ll want to show off on the beach this summer—and carve the rest of your body. Mix and match the moves for an endless array of at home workouts for your chest. Or, sprinkle a few in to your total-body routine.
At Home Workouts for Your Chest: Best Bodyweight Exercises to Pump up Pecs
1. Traditional pushup
Place your hands on the floor at shoulder-width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.
2. Dip
Suspend yourself over the bars of a dip station. Lower your body until your upper arms are parallel to the floor.
3. Star plank
Get into pushup position. Move your arms and feet apart as wide as possible—your body will make a star shape. Hold the position with your torso straight and abs braced.
4. Dive-bomber pushup
Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.
5. Plank reach under
Start in a plank position, with your arms placed directly beneath your shoulders. Starting with your left arm, maintain the plank position as you touch your left arm to your right knee. Alternate sides.
6. Medicine ball pushup
Place a medicine ball on the floor and get into pushup position, gripping the ball with hands and fingers pointing down. Lower your chest to the ball and push up. Rest 45 seconds after each set. Starting with your left arm, maintain the plank position as you touch your left arm to your right knee.
7. Suspension trainer flye
Grab a suspension trainer. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.
8. Wide-grip pushup
Place your hands wider than shoulder-width, and perform pushups.
9. Feet-elevated pushup
Rest your feet on a box, bench, or mats so that your body forms a straight line parallel to the floor. Perform pushups.
10. Suspension trainer pushup
Attach the suspension trainer to a sturdy overhead object and lengthen the straps to a point at which you’re sure you can do 10–12 pushups. (You can lower the handles over time to make the set harder, and later elevate your feet; shorten the straps to make it easier.) Grasp the handles and get into pushup position with hands under your shoulders. Your entire body should be straight, and your core braced.