Top 15 Bodyweight Chest Exercises for a Stronger Upper Body

Welcome to our comprehensive guide on the top 20 bodyweight chest exercises that will help you achieve a stronger upper body. Whether you’re a fitness enthusiast or a beginner looking to build strength, these exercises are perfect for targeting your chest muscles without the need for any equipment. Let’s dive right in and explore each exercise in detail!

Push-ups are a classic bodyweight exercise that effectively targets your chest muscles. To perform a push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position. Repeat for the desired number of repetitions.

Push-ups can be modified to suit your fitness level. If you’re a beginner, you can start with knee push-ups or incline push-ups by placing your hands on an elevated surface. For an added challenge, try performing decline push-ups by placing your feet on an elevated surface.

Diamond push-ups are a variation of the traditional push-up that places more emphasis on your triceps and inner chest muscles. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body until your chest touches your hands, then push back up to the starting position. Repeat for the desired number of repetitions.

Remember to engage your core and maintain proper form throughout the exercise to maximize its effectiveness.

Wide push-ups target your chest muscles from a wider angle, placing more emphasis on your outer chest. Start in a high plank position with your hands positioned wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position. Repeat for the desired number of repetitions.

Wide push-ups can be challenging, so it’s important to maintain proper form and engage your core throughout the exercise.

Pike push-ups are an excellent exercise for targeting your shoulders and upper chest. Start in a downward dog position with your hands shoulder-width apart and your hips raised towards the ceiling. Lower your head towards the ground by bending your elbows, then push back up to the starting position. Repeat for the desired number of repetitions.

Keep your core engaged and focus on maintaining a straight line from your hips to your head throughout the exercise.

Decline push-ups are a challenging variation that targets your upper chest and shoulders. Start in a high plank position with your feet elevated on a stable surface, such as a bench or step. Lower your body until your chest almost touches the ground, then push back up to the starting position. Repeat for the desired number of repetitions.

Be sure to maintain proper form and engage your core to get the most out of this exercise.

Clap push-ups are an advanced variation that adds an explosive element to the traditional push-up. Start in a high plank position and lower your body towards the ground. As you push back up, explode off the ground and clap your hands together before landing softly back in the starting position. Repeat for the desired number of repetitions.

Clap push-ups require explosive power and upper body strength, so it’s important to progress gradually and ensure proper form to avoid injury.

Dive bomber push-ups are a dynamic exercise that targets your chest, shoulders, and triceps. Start in a downward dog position with your hands slightly wider than shoulder-width apart. Lower your head towards the ground by bending your elbows, then swoop your chest forward and upward, arching your back. Push back to the starting position by reversing the movement. Repeat for the desired number of repetitions.

Focus on maintaining a smooth and controlled motion throughout the exercise to maximize its benefits.

One-arm push-ups are an advanced exercise that challenges your chest, shoulders, and core stability. Start in a high plank position with your feet slightly wider than shoulder-width apart. Shift your weight to one side and lower your body by bending your elbow, keeping it close to your body.

Push back up to the starting position and repeat on the other side. Alternate sides for the desired number of repetitions. One-arm push-ups require significant upper body strength and stability, so it’s important to progress gradually and maintain proper form throughout the exercise.

Push back up to the starting position and repeat on the other side. Alternate sides for the desired number of repetitions. One-arm push-ups require significant upper body strength and stability, so it’s important to progress gradually and maintain proper form throughout the exercise.

Plyometric push-ups are an explosive exercise that helps develop power in your chest and upper body. Start in a high plank position and lower your body towards the ground. As you push back up, explode off the ground and clap your hands together before landing softly back in the starting position.

Repeat for the desired number of repetitions. Remember to engage your core and maintain proper form to avoid any strain on your joints.

Incline push-ups are a beginner-friendly variation that targets your chest muscles. Start by placing your hands on an elevated surface, such as a bench or step, with your feet on the ground. Lower your body until your chest almost touches the elevated surface, then push back up to the starting position. Repeat for the desired number of repetitions.

Incline push-ups allow you to gradually build strength and work towards performing traditional push-ups.

T push-ups are a challenging exercise that targets your chest, shoulders, and core. Start in a high plank position and perform a push-up. As you push back up, rotate your body to one side and extend your arm towards the ceiling, forming a T shape with your body. Return to the starting position and repeat on the other side.

Alternate sides for the desired number of repetitions. Engage your core and focus on maintaining a controlled motion throughout the exercise to maximize its benefits.

Archer push-ups are an advanced exercise that targets your chest, shoulders, and core stability. Start in a high plank position with your feet slightly wider than shoulder-width apart. Shift your weight to one side and lower your body by bending your elbow, keeping the other arm straight and extended to the side. Push back up to the starting position and repeat on the other side. Alternate sides for the desired number of repetitions.

Archer push-ups require significant upper body strength and stability, so it’s important to progress gradually and maintain proper form throughout the exercise.

Bench dips are a beginner-friendly variation of chest dips that can be performed using a bench or step. Sit on the edge of the bench with your hands gripping the edge, fingers pointing forward. Walk your feet forward and lower your body by bending your elbows until your upper arms are parallel to the ground. Push back up to the starting position and repeat for the desired number of repetitions. Bench dips are a great exercise for building strength in your chest, shoulders, and triceps.

Tricep push-ups primarily target your triceps but also engage your chest and shoulders. Start in a high plank position with your hands positioned closer together, directly under your shoulders. Lower your body by bending your elbows, keeping them close to your body. Push back up to the starting position and repeat for the desired number of repetitions.

Engage your core and focus on maintaining proper form throughout the exercise to maximize its benefits.

The chest press is a bodyweight exercise that targets your chest muscles. Lie on your back with your knees bent and feet flat on the ground. Extend your arms out to the sides, palms facing up. Push your palms together in front of your chest, squeezing your chest muscles. Slowly release and repeat for the desired number of repetitions.

Engage your core and focus on maintaining proper form throughout the exercise to maximize its benefits.