Chest Exercises Without Weight: Forms & Tips

A well-shaped chest is one of the most important qualities of a good physique. Training with a variety of exercises is required to develop the upper and the lower pectorals, the inside and the outside pectorals.

Many people believe that building a bigger chest requires going to the gym or using the equipment.

Chest exercises without weight

There are, in fact, many exercises that you can do at home or outside without weights and any equipment. Your own bodyweight is equipment.

This Blog contains a detailed description of Chest exercises without weight at home with pictures, the muscle involved, form, and tip.

1. Push-Ups

Push-Ups is the best bodyweight calisthenics exercise to build your entire upper body, shoulders, chest, and arms. This is one of the classic chest exercises that you can do without weight.

Check how to do them correctly and blast your muscles at home or Gym. It is used to build muscle and strength in the chest, shoulders, and arms.

Push-Ups can be a real challenge if done in various forms. Intensity is the key here to build muscle and strength. This exercise is done on the floor, with or without pushup handles.

Push Ups
Muscles Involved

Primary: Lower pectoralis, Upper pectoralis.

Secondary: Shoulders, triceps.

Steps
  1. Lie down keeping your face toward the ground, with your legs straight, and arms supporting the upper body. Do not touch your knees to the ground.
  2. Raise yourself off the ground, your elbows and your arms should be straightened. Keep your elbows close to your body.
  3. Raise until your elbows are locked. Pause for a moment at the top of the movement.
  4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips
  • Exhale while you exert.
  • For more variations, you can do incline push-ups, decline ups.
2. Decline Push-Ups

Push-Ups is the best bodyweight exercise to build your entire upper body, shoulder, chest, and arms.

Decline Push-ups are similar to normal push-ups but with your legs on a bench. Although this is called the Decline push-up, it focuses more on the upper pecs. Decline Push-up is the best Upper chest exercise that you can add to your chest exercises without a weight at-home workout regime.

Also, because your lower body is raised from the floor, the resistance your body provides is increased compared to doing the pushup on the floor. This makes the decline push-up harder than the standard push-up.

Decline Push Ups
Muscles Involved

Primary: Upper Pectoralis [major].

Secondary: Shoulder, triceps.

Steps
  1. Your hands are placed firmly on the floor and spaced slightly wider than shoulder-width apart. Put legs on the bench or the pad roller.
  2. Now raise yourself off the ground, straightening your elbows and your arms. Keep your elbows close to your body.
  3. Raise until your elbows are almost near to locked. Pause for a moment at the top of the movement.
  4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips:
  • Exhale while you exert.
  • Vary the position of the bench to hit different angles of the upper chest.
3. Incline Push-Ups

Push-ups are a great multi-functional exercise because they work the entire upper body and back.

Push-Ups can be a real challenge if done from various angles. Performing pushups at an incline angle will put more focus on the lower chest.

Incline Push-ups are similar to normal push-ups but with your hands on a bench/chair or an inclined surface. This push-up focuses more emphasis on the lower pecs.

Incline Push-up is the best lower chest exercise that you can do add to your chest exercises without a weight at-home workout regime.

 Incline Push-Ups
Muscles Involved

Primary: Lower Pectoralis.

Secondary: Shoulders, triceps.

Steps
  1. Stand in front of the bench. Place the hands shoulder-width apart on the edge of the bench.
  2. Adapt an incline plank position by extending the legs backward until the legs and back form a straight line.
  3. Slowly bend the arms to lower the chest toward the bench. Remember to keep the elbows and arms close to the body.
  4. Slowly push the body away from the bench, extending the arms while maintaining a slight bend in the elbow.
Tips
  • Exhale while you exert.
  • Stand at a comfortable distance from the bench.
4. Narrow Grip Push-Ups

Push-ups are the best Bodyweight exercise to build your entire upper body, including shoulders, chest, and arms.

Narrow Grip Push-Ups is the best exercise to build inner pec. Take a narrower push-ups stance than you normally do, which is similar to close-grip push-ups that help in building the inner chest.

Narrow Grip Push-Ups
Muscles Involved

Primary: Inner pectoralis major.

Secondary: Shoulder, triceps.

Steps
  1. Lie down with your face toward the ground, with your legs straight, palm near, and arms supporting the upper body. Keep your knees above the ground. Take a narrower pushup stance than you normally would.
  2. Now raise yourself off the ground, straightening your elbows and your arms, but keep your elbows close to your body.
  3. Raise until your elbows are locked and pause for a moment at the top of the movement.
  4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips
  • Exhale while you exert.
  • For intensity and variation, do the decline variation.
5. Dumbbell Push-Ups

Push-Ups is the best Bodyweight exercise to build your entire upper body and shoulder, chest, and arms.

Push-Ups can be a real challenge if done in various angles and Intensity to build muscle and strength. This exercise is done on the floor with dumbbells.

Dumbbell Push Ups
Muscles Involved

Primary: Pectoralis major.

Secondary: Shoulder, triceps and core.

Steps
  1. Grab a dumbbell in each hand and get into a plank position with your palms facing down towards the floor. 
  2. Now, raise yourself off the ground straightening your elbows and your arms but keep your elbows close to your body.
  3. Raise until your elbows are locked and pause for a moment at the top of the movement.
  4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips
  • Exhale while you exert.
  • Brace your core throughout your chest workout to keep it engaged.
6. Diamond push-up on knees

The diamond push-up on the knees is an excellent beginner exercise for the development of the triceps brachii and chest.

Practice diamond push-ups on the knee by bringing your hands too close together to form a diamond or triangle shape below your chest and by putting the knee on the floor.

Once the diamond push-up on knees becomes easy, graduate to performing the exercise on your hands and forefeet.

If you’re looking for simple and good bodyweight chest exercise that you can easily do without weight at home, then diamond push-ups on knees are the best option for you.

Diamond push-up on knees
Muscles Involved

Primary: Triceps.

Secondary: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid.

Execution Technique
  1. Get into a push-up position, supporting your body on your hands and knees instead of on your hands and forefeet.
  2. Your hands should be positioned in such a way as to form a diamond shape with your thumbs and index fingers.
  3. Keeping your body straight and rigid and your elbows close to your body, inhale as you lower your chest to the floor.
  4. Exhale as you extend your elbows and push your body back up to the starting position.
Tips
  • Keep your elbows tucked into your body.
  • Keep your body straight and rigid.
7. Diamond Push-Ups

Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up.

Practice diamond push-ups by bringing your hands too close together to form a diamond or triangle shape below your chest. If you’re looking for a good bodyweight movement to train and work your triceps and chest, then diamond push-ups are it.

This is a unique movement because it does a great job of developing the lateral (outermost) tricep head and chest. Doing them contributes to the horseshoe triceps look many trainees aspire for.

Diamond Push Ups
Muscles Involved

Primary: Triceps.

Secondary: Lower Pectoralis Major, Upper Pectoralis Major, Anterior Deltoid.

Execution Technique
  1. Get on the floor with your hands together under your chest. Position your index fingers and thumbs, so they’re touching and forming a diamond shape.
  2. Now extend your arms, so that your body is elevated and forms a straight line from your head to your feet.
  3. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
  4. Stop just before your chest touches the floor, then push back up to the starting position.
Tips
  • Keep your body straight and rigid.
  • To make the diamond push-up easier, do it on your knees.

8. Parallel Bar Dip (Chest Dip)

Parallel Bar Dip is an excellent exercise to build the chest muscles. It also works on Triceps. This exercise is done on a pair of Parallel bars.

Parallel Bar Dips (Chest Dip)
Muscles Involved

Primary: Pectoralis major.

Secondary: Triceps, anterior deltoid.

Steps
  1. Hold onto the parallel bars and raise yourself at arm’s length.
  2. Using your arms, lower yourself as low as possible, feeling a good stretch in your chest muscles.
  3. Press back up and feel a good chest contraction, in addition to your triceps, which are obviously contracting hard now.
Tips
  • Go long range in this exercise.
  • Hold a dumbbell between your legs if you need additional resistance.
  • A little forward body bend will hit the chest muscles harder.
Conclusion

If you are interested to build a bigger and impressive chest, then this chest exercises without a weight at home plan is highly recommended.

It not only allows for targeted muscle development but also provides an overall body workout. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy working your chest!

STAY FIT, LIVE A HEALTHY AND HAPPY LIFE

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