Simple Bodyweight Chest Workout—Only 5 Moves!

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/bodyweight-chest-exercises-0226.jpg" } }, "headline":"Simple Bodyweight Chest Workout—Only 5 Moves!", "datePublished":"2019-08-27", "dateModified": "2020-04-22", "description":"This no-frills bodyweight chest workout will help you build muscle right at home. Just 5 exercises designed to meet you right where you’re at.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/04/bodyweight-chest-exercises-0226.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Can you build muscle mass with bodyweight exercises?", "acceptedAnswer": { "@type": "Answer", "text": "Yes, definitely. Two recent studies show that bodyweight resistance training is as effective for building muscle as training with weights. A 2017 study found that bodyweight exercises (like pushups or dips) help you add muscle and strength just as well as a weightlifting exercise. Another study found that high-intensity bodyweight workouts were as effective for building muscle and improving some blood markers as a weight-focused routine." } }, { "@type": "Question", "name": "How can I build my chest without weights?", "acceptedAnswer": { "@type": "Answer", "text": "These 3 keys will help you build that lean muscle using bodyweight movements: 1. Pick appropriate exercises based on your fitness level and progress from there. 2. Be consistent over time. 3. Follow a diet that promotes lean muscle eating plenty of protein." } }] } </script> <article> <div> <ul> <li><a href="#section1">Can You Build Muscle Mass With Bodyweight Exercises?</a></li> <li><a href="#section2">Bodyweight Chest Workouts</a></li> </ul> </div> <section> <p>Why are many online workout routines so complicated?</p> <p>They list (but don't explain) the exercises or call for confusing repetition schemes. And most of them require access to weights or fancy gym equipment.</p> <p>Sometimes, <i>learning</i> the workout is more difficult than performing it. And the truth is, the complexity isn't necessary.</p> <p>You can do simple, bodyweight exercises right at home and still get great results.</p> <p>That's why we put together this simple bodyweight chest workout. These 5 movements only require a bit of floor space and your best effort. Each move can be easily modified for any fitness level.</p> <p>Here's what science says about how to build your chest muscles <i>(or, if you're just ready for the workouts, go <a href="#section2">here</a>)</i>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Can you build muscle mass with bodyweight exercises?</h2> <p>Yes, definitely. Two recent studies show that bodyweight resistance training is as effective for building muscle as training with weights. Consider: </p> <ul> <li>A 2017 study found that bodyweight exercises (like pushups or dips) help you add muscle and strength just as well as weighted bench presses (a weightlifting exercise). ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5812864/" rel="nofollow noreferrer">1</a>}</li> <li>Similarly, another study found that high-intensity bodyweight workouts were as effective for building muscle and improving certain blood markers as a more weight-focused routine. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/29471132" rel="nofollow noreferrer">2</a>}</li> </ul> <p>So if you don't have a gym membership or access to weights, no worries—you're ahead of the curve. You can absolutely build your chest muscles without them by focusing on the three things that matter most.</p> <h3>How can I build my chest without weights?</h3> <p>These 3 keys will help you build that lean muscle using bodyweight movements:</p> <ol> <li><strong>Pick appropriate exercises based on your fitness level (and progress from there)</strong>- If you're just getting started with your fitness routine, choose exercises that aren't too difficult. And if you're more advanced, choose exercises that challenge you. <p>Then, as your fitness increases, increase the number of reps you do or the intensity of the exercises. This forces your muscles to constantly adapt to new stressors, and prevents your results from plateauing. It also helps prevent injuries or discouragement for beginners.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/" rel="nofollow noreferrer">3</a>}</p></li> <li><strong>Be consistent</strong>- Adding lean muscle happens gradually over many workouts. If you want to build your chest up, make the below chest exercises a regular part of your routine. Also give your body some type to adapt. Start by using these exercises twice a week for 6 to 8 weeks.</li> <li><strong>Follow a diet that promotes lean muscle</strong>- Eat plenty of protein; that way, your body has the raw materials it needs to build new muscle mass.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/" rel="nofollow noreferrer">4</a>} Also, eat plenty of <a target="_blank" href="https://www.warriormade.com/content/diet/keto-fruit/" rel="noreferrer">fruits</a> and vegetables so you have the energy to give it your all during workouts!</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Bodyweight chest workouts</h2> <p>The exercises below require no equipment and can be performed right at home. They are listed in order from beginner to more advanced movements.</p> <p>All of these exercises are <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">functional movements</a>. This is a huge benefit, because they'll help you build several muscle groups at once—your chest, triceps, upper back, and shoulders.</p> <p>Our recommendation is to add these workouts into your routine twice a week for the next 6 to 8 weeks. Space them out a few days apart so that you can recover (i.e. Monday/Thursday or Tuesday/Friday).</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/WALL-PUSHUPS.gif" alt="Wall pushup"> <h3>1. Wall pushup</h3> <p><strong>Level</strong>: Beginner</p> <p>To perform:</p> <ul> <li>Lean your body forward against a wall; place your palms on the wall at about chest height. <ul><li>Your hands should be shoulder-width apart*</li></ul></li> <li>Bend your elbows; lower your body to the wall; allow the elbows to bend at a 45-degree angle to your body (don't let them flare out to the sides).</li> <li>Pause at the bottom; push back up. <ul><li>Keep your body in one straight line and make your chest muscles do the work here.</li></ul></li> <li>Repeat.</li> </ul> <p><i>*Note: your range of motion (how far your arms can go down) is naturally limited on the wall during a half pushup. You can also try these on a stable high chair or countertop to increase range of motion.</i></p> <p><strong>Chest workout</strong>: 3 sets of 10 to 12 wall pushups. Rest 60 seconds in between each set.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HIGH-CHAIR-GRASSHOPPER-PUSHUPS.gif" alt="High chair grasshopper pushup"> <h3>2. High chair grasshopper pushup</h3> <p><strong>Level</strong>: Beginner</p> <p>To perform:</p> <ul> <li>Set yourself up in the top of a <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">pushup position</a> with your hands on a high chair or countertop—four points of contact: both hands, both feet on the floor.</li> <li>Bend your elbows; lower your body to the surface; again, allow the elbows to bend at a 45-degree angle.</li> <li>As you bend your elbows, twist slightly as you bring your right leg underneath your body toward the other side, knee first, leg bent. (The outside of your right thigh will be facing the ground.)</li> <li>Press up from the bottom; as you return to the top, bring your leg back to the starting position.</li> <li>Repeat on the other side.</li> </ul> <p><strong>Chest workout</strong>: 3 sets of 10 to 12 wall pushups. Rest 60 seconds in between each set. Do these on a slow count (3-5 seconds) to make these harder!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/UP-DOWN-DOGS.gif" alt="Up down dogs"> <h3>3. Up down dogs</h3> <p><strong>Level</strong>: Intermediate</p> <ul> <li>Start in a pushup position: body in one straight line, four points of contact with the floor (2 hands, 2 feet).</li> <li>Bring your hips toward the ceiling; at the same time, press your hands into the floor to keep your elbows straight. <ul><li>When your body looks like an upside down 'V', stop.</li></ul></li> <li>Then, bring your hips toward the floor; keep your elbows straight, arch your back to get into upward dog. <ul><li>Don't slouch here—focus on keeping your shoulders away from your ears so your chest gets a great workout.</li></ul></li> </ul> <p><strong>Chest workout</strong>: Do "Tabata" style up down dogs—20 seconds of work, 10 seconds of rest, 8 rounds. Count how many reps you get. Start with 4 rounds if 8 seems like too many.</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/DIVE-BOMBER-PUSHUPS.gif" alt="Dive bomber pushups"> <h3>4. Dive bomber pushups</h3> <p><strong>Level</strong>: Advanced</p> <ul> <li>Start in a downward dog position, but instead of putting your feet together, spread them out for balance.</li> <li>Bend your elbows and bring your head forward (think about climbing under a fence). </li> <li>Finish in the top of upward dog, then reverse it (Imagine you scooped forward to get under a fence; now go back the way you came from under the fence).</li> <li>Repeat.</li> </ul> <p><strong>Chest workout</strong>: Do 3 sets of max dive bomber pushups. Rest 2 full minutes in between sets to allow your chest muscles to recover. Tally your score and try to beat it next time!</p> <img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/BURPEES.gif" alt="Burpees"> <h3>5. Burpees</h3> <p><strong>Level</strong>: Advanced</p> <ul> <li>Start from a standing position, lean forward and place your hands on the ground. <li>Jump your feet back behind you, to the bottom of a pushup position. Perform a push-up. <li>Jump your feet back to your hands; from there, jump vertically (fully extend your knees and hips) and try to land softly (allow knees to bend as you land). <li>Repeat.</li> </ul> <p>To make these <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-cardio/" rel="noreferrer">lower impact</a> on your joints, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-burpee-walkout/" rel="noreferrer">burpee walkouts</a> to remove the jumping portion of the exercise.</p> <p><strong>Chest workout</strong>: Set a timer for 90 seconds. Do as many burpees as you can in that time period. Then, rest for 2 whole minutes and repeat (you want to give yourself time to fully recover). Do 3 sets—your score is the total number of burpees you do.</p> <p>With these exercises and a commitment to long-term progress (think 6 to 8 weeks, twice a week to start), you'll start adding lean muscle to your chest in no time. And you can complete your very first chest workout today if you want to. Go get 'em!</p> </section> </article>