Body Weight Chest Exercises

Body Weight Chest Exercises For Strong & Aesthetic Pecs!


Everybody wants to have strong & giant chest muscles. That’s the reason why this is one of the most trained muscle – combined with the biceps. There are so many different ways to train your pecs for best results so we will focus on body weight chest exercises in this guide.

Find out how you can grow strong & aesthetic chest muscles without the need of any equipment but using your own bodyweight only.


Before you know how you can use body weight chest exercises to train your chest muscles, let’s take a deeper look at the chest muscles themselves. Where are they located? How do they look like? And why does everyone love training their chest?

Body Weight Chest Exercises - Gym On Chest Day Vs. Gym On Leg Day


Chest Muscles Anatomy

The chest muscles are located on the anterior chest wall and contains the following four main muscles:

  • Pectoralis Major: This is the biggest and most superficial muscle of your chest. It’s fan shaped and consists of the sternal head and the clavicular head. The main job of your pectoralis major is rotating the upper limb and drawing the scapula anteroinferiorly.
  • Pectoralis Minor: This muscle lies underneath the pectoralis major and builds the anterior wall of the axilla region together with its bigger counterpart muscle – pectoralis major. The main job is stabilizing the scapula.
  • Serratus Anterior: This muscle is located laterally in your chest wall and is responsible for forming the medial border of the axilla region. The main job of this muscle is rotating the scapula which allows your arms to be raised over 90 degrees.
  • Subclavius: This is the last of the four main chest muscles and the smallest one. It’s located directly underneath the clavicle, running in a horizontal way. The main job is anchoring and depressing the clavicle.
Body Weight Chest Exercises - Body Weight Chest Exercises - Chest Muscles Anatomy

As you can see, your chest muscles fulfill some important tasks for your upper body which makes them crucial for your overall body functionality. From the visual aspect, chest muscles are very appealing, aesthetic and give yourself a strong and self-confident look. That’s the reason why so many lifters love working out their chest more than any other muscle group.


Why Do You Need To Train Your Chest Muscles?

You need your chest muscles way more often than you think. How many doors do you open each day? You are always using your arms along with your chest to perform this movement. Anytime getting up and down from the floor or washing your hair activates movements from your chest muscles.

You use all these muscles very often throughout the day and that’s the reason why you will find the most effective body weight chest exercises in this guide.

Your chest muscles are one factor of determining your overall body strength, and that’s why people focus so much on chest workouts.

Body Weight Chest Exercises - How I Feel After Chest Day Meme


How Often Should You Train Your Chest Muscles?

This question goes along with any other muscle group. We always recommend to train each muscle group twice per week with at least 48 hours of resting time between each workout. This is the same here with your body weight chest exercises. You can perform them up to 3 times per week but make sure to give your body enough time for proper recovery.

An example weekly chest workout schedule could look like this:

  • Monday: Chest Workout
  • Tuesday: Rest Day / Any Other Muscle Group
  • Wednesday: Chest Workout
  • Thursday: Rest Day / Any Other Muscle Group
  • Friday: Chest Workout
  • Saturday: Rest Day / Any Other Muscle Group
  • Sunday: Rest Day / Any Other Muscle Group

This is just one example of how you could structure your weekly workouts. For a full guide on your personal best workout schedule, check our step-by-step instructions here to create a workout routine that’s perfect for yourself.

Additionally, check another guide here explaining to you how many sets, repetitions and total exercises you need for best results.


Body Weight Chest Exercises – Your Workout

Before we reveal our best body weight chest exercises, let’s talk about some important tips to get the most out of your chest workout.


Why Using Your Own Body Weight Instead Of “Real” Weights?


They Are Cost-Efficient

If you don’t like working out in the gym or you don’t have the time to do so, performing body weight chest exercises are an awesome alternative. They are cost-effective as you don’t need any equipment and you can perform them anywhere you want. So, you don’t have to leave the house to perform them which is a nice time-saver if you have a busy schedule.

Additionally, if you think about needing a coach or a guide which you only find in the gym, don’t worry. In today’s digital world, there are so many videos and guides (just like the one you’re just reading) out there showing you exactly what you need to do. So you don’t have to pay anything for a coach or course.

Perform body weight chest exercises is not just a time-saver, but a budget-saver too.

Body Weight Chest Exercises - Time And Money-Saver


They Can Be Performed Anywhere

As we mentioned above, body weight chest exercises can be performed anywhere. No matter where you are: If you just had that feeling to perform some exercises immediately, you can just do so as you don’t need any equipment.

It’s a similar comparison such as running vs. swimming. You can run everywhere but you need a pool or any body of water to go swimming.


Body Weight Chest Exercises Are Almost Risk-Free

A lot of lifters, especially beginners, are afraid of heavy weights. Without having a coach or some guidance, it’s saver for them to use machines instead of free weights. But the problem with machines is the limit of your own progression and potential.

Another issue is that some people, especially beginners again, don’t like it when other people look at them while working out. Usually this is not the case, most of the people will never judge you, but the feeling is still there.

The third issue is the risk of injury when using heavy weights. Usually the very best chest exercise is the bench press but if you working out alone – without a spotter – it can be quite dangerous for you if you drop the barbell.

That’s where our body weight chest exercises come into place. They are all using nothing but your own bodyweight – no added weights – which make them almost risk-free and very safe. You don’t need a spotter, you can’t drop any weights forcing an injury and this will give you an overall better feeling when working out.


Prepare For Best Results With These Tips

Before you even start working out, you should set realistic goals for yourself. Don’t expect to gain 20 lbs. of pure muscle mass within just two months – this is not going to happen. Implement the following tips and you will be ready for an awesome body weight chest exercises workout:


Eat Enough Protein

To build big and strong chest muscles, you need to consume enough protein. Aim for 1 gram of protein per pound of bodyweight to have enough protein for muscle growth.

Check our detailed nutrition guide here for learning everything you need to know regarding nutrition & diet for best results.

Additionally, enjoy consuming protein by creating awesome protein shakes and smoothies. Find some really tasty recipes here.


Don’t Try To Isolate Your Chest

Many lifters try to focus on the upper chest, middle chest or lower chest part. But the thing is, your chest muscles work as a unit so it’s not really possible to put higher focus onto one certain area of your chest muscles. Just focus on the body weight chest exercises you will learn below and you will work your chest muscles as a whole unit.


Give Your Muscles Enough Time To Rest

We always recommend to train each muscle group twice per week with at least 48 hours of resting time between each workout. This is the same here with your body weight chest exercises. You can perform them up to 3 times per week but make sure to give your body enough time for proper recovery.

An example weekly chest workout schedule could look like this:

  • Monday: Chest Workout
  • Tuesday: Rest Day / Any Other Muscle Group
  • Wednesday: Chest Workout
  • Thursday: Rest Day / Any Other Muscle Group
  • Friday: Chest Workout
  • Saturday: Rest Day / Any Other Muscle Group
  • Sunday: Rest Day / Any Other Muscle Group

This is just one example of how you could structure your weekly workouts. For a full guide on your personal best workout schedule, check our step-by-step instructions here to create a workout routine that’s perfect for yourself.

Additionally, check another guide here explaining to you how many sets, repetitions and total exercises you need for best results.


Use Proper Technique

Always perform your chest exercises slowly and through a full range of motion. This way you will stress your muscles in the highest possible way to force them to become bigger and stronger.


Set Realistic Goals

No matter what muscle group you are working, it’s always the same. Set realistic goals to stay focused and motivated. It doesn’t make any sense to set goals you will never be able to achieve. The result will be less motivation as you don’t reach any of your goals if they’re just not realistic. This is very important to always stay focused and motivated.


Be Patient

Your body will always develop, and this process will never stop. But development takes time, so you have to prepare yourself for being patient. You can’t compare yourself to someone working out for 15 years if you’re just starting out. This step goes along with setting realistic goals as building muscles is a long-term process which takes a lot of time.

These are the main tips and rules you have to follow for best results.

Now we will check the best body weight chest exercises for strong & aesthetic pecs. Force your chest muscles to their maximum and let the gains begin.

Body Weight Chest Exercises - Waking Up After Chest Day


Your Best Body Weight Chest Exercises


One more thing to keep in mind:
There is no need to perform all of the presented exercises as this is too much and will lead to overtraining & injuries.

Instead, choose 2-3 exercises of your choice and add them to your upper body workout. This way you will create an awesome routine that will train your overall upper body muscles – especially your chest muscles – to create very strong and very visible pecs.



Exercise #1: Traditional Push-Up

Traditional Push Up

To do it the right way without risking any kind of injury, follow the steps below:

  1. Get down on your hands and feet, with your arms slightly wider than shoulder-width.
  2. Straighten your body and extend your legs.
  3. Now, bend your elbows to lower your chest to the floor. Keep your body straight all the time.
  4. Hold this position for a few seconds and get back to your starting position, completing the repetition.

See the Traditional Push-Up exercise on Youtube here!



Exercise #2: Close-Grip Push-Up

Close-Grip Push-Up

To do it the right way without risking any kind of injury, follow the steps below:

  1. Get down on your hands and feet, with your arms close together.
  2. Straighten your body and extend your legs.
  3. Now, bend your elbows to lower your chest to the floor. Keep your body straight all the time.
  4. Hold this position for a few seconds and get back to your starting position, completing the repetition.

See the Close-Grip Push-Up exercise on Youtube here!



Exercise #3: Dips

Dips

To do it the right way without risking any kind of injury, follow the steps below:

  1. Suspend yourself over the bars of a dip station.
  2. Now, bend your elbows until your upper arms are parallel to the floor.
  3. Hold this position for a few seconds and get back to your starting position, completing the repetition.

See the Dips exercise on Youtube here!



Exercise #4: Dive-Bomber Push-Up

Dive-Bomber Pushup

To do it the right way without risking any kind of injury, follow the steps below:

  1. Get into the traditional push-up position.
  2. Now, push both hands into the floor to raise your hips into the air.
  3. Then, lower your body down in an arching movement until your chest nearly touches the floor. Continue pressing your body up until your torso is vertical. Both legs should be straight and nearly touching the floor.
  4. Hold this position for a few seconds and get back to your starting position, completing the repetition.

See the Dive-Bomber Push-Up exercise on Youtube here!



Exercise #5: Wide-Grip Push-Up

Wide-Grip Push-Up

To do it the right way without risking any kind of injury, follow the steps below:

  1. Get down on your hands and feet, with your arms much wider than shoulder-width.
  2. Straighten your body and extend your legs.
  3. Now, bend your elbows to lower your chest to the floor. Keep your body straight all the time.
  4. Hold this position for a few seconds and get back to your starting position, completing the repetition.

See the Wide-Grip Push-Up exercise on Youtube here!



Exercise #6: Feet-Elevated Push-Up

Feet-Elevated Push-Up

To do it the right way without risking any kind of injury, follow the steps below:

  1. Get down on your hands and feet onto a platform/box, with your arms slightly wider than shoulder-width.
  2. Straighten your body and extend your legs.
  3. Now, bend your elbows to lower your chest to the floor. Keep your body straight all the time.
  4. Hold this position for a few seconds and get back to your starting position, completing the repetition.

See the Feet-Elevated Push-Up exercise on Youtube here!



Exercise #7: Burpee

Burpee

To do it the right way without risking any kind of injury, follow the steps below:

  1. From a standing position, perform a regular squat without added weights.
  2. Next, place both hands on the floor and jump your feet into a traditional push-up position.
  3. Perform a traditional push-up and then jump your feet to your hands.
  4. Finally, jump as high as you can, throw both hands above your head and get back into a standing position, completing the repetition.

See the Burpee exercise on Youtube here!



Exercise #8: Muscle-Up

Muscle-Up

To do it the right way without risking any kind of injury, follow the steps below:

  1. Grab a bar with both hands and let your body hang down under the bar.
  2. Pull-up your body in an explosive movement at faster speed than a regular pull-up.
  3. As soon as the bar approaches your upper chest, flex your wrists to bring your forearms above the bar. Lean your body forward and straighten your elbows.
  4. Bend your arms and lower your body to the floor to get back into your starting position, completing the repetition.

See the Muscle-Up exercise on Youtube here!



Exercise #9: Incline Push-Up

Incline Push-Up

To do it the right way without risking any kind of injury, follow the steps below:

  1. Get down on your hands and feet, with your arms slightly wider than shoulder-width. Your feet are placed on the floor and your arms are placed on a platform/box or a bench.
  2. Straighten your body and extend your legs.
  3. Now, bend your elbows to lower your chest to the floor. Keep your body straight all the time.
  4. Hold this position for a few seconds and get back to your starting position, completing the repetition.

See the Incline Push-Up exercise on Youtube here!



Exercise #10: Clapping Push-Up

Clapping Push-Up

To do it the right way without risking any kind of injury, follow the steps below:

  1. Get down on your hands and feet, with your arms slightly wider than shoulder-width.
  2. Straighten your body and extend your legs.
  3. Now, bend your elbows to lower your chest to the floor. Keep your body straight all the time.
  4. Use your hands to push your body up in an explosive movement. Bring your hands together at your highest point and perform a clap.
  5. Get back to your starting position, completing the repetition.

See the Clapping Push-Up exercise on Youtube here!



Our Conclusion Of The Best Body Weight Chest Exercises

You can build huge and strong chest muscles with the body weight chest exercises outlined above – using nothing but your own body weight. Choose any of these exercises and combine them into an awesome chest workout.

To show you how you can structure an effective workout routine, check this in-depth guide here and add this awesome core workout routine which will support your body through all other exercises too.

If you want to use these body weight chest exercises in combination with the best compound exercises, we’ve prepared another guide for you here teaching you all about Powerlifting.

To make the list of awesome routines complete for you, add this highly effective abs workout to your schedule. You will build strong and visible abs to create that six pack everybody is dreaming of.


Get Out There And Crush Your Fitness Goals

Now, all excuses are gone. You can perform this routine anytime and anywhere without the need of equipment. Get out there, crush your fitness goals and always push yourself to go beyond your body’s limits.

Thank you so much for reading my guide on the best body weight chest exercises. Please share this guide to your social media pages and your blog/website if you like it.

I highly appreciate your effort and there are some new awesome guides just around the corner!


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