Bodyweight Chest Exercises

29 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Cable Machine Smith Machine Medicine Ball

Push-Ups With Feet Elevated

Incline Push-Up Medium

Bodyweight

Lower chest

Incline Push-Up Reverse Grip

Isometric Chest Squeezes

Push Up to Side Plank

Pushups (Close and Wide Hand Positions)

Dynamic Chest Stretch

Push-Up with Shoulder Taps

Programs with these exercises

Push-Up Progression Plan

Push-ups three times a week: incline, standard, close-grip and feet-elevated — and more reps every week.

Beginner · 3 times a week · Home 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym 3-Day Full Body Workout for Beginners

The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.

Beginner · 3 times a week · Gym 3-Day Gym Workout Plan for Women

Three sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.

Beginner · 3 times a week · Gym