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 pec 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.

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 the best chest exercises without weight at home with pictures.

We also covered the details of the muscle worked, during exercise, and proper form, as well as the tip.

Best Chest Exercises That You Can Do Without Weight

1. Push-Ups

Push-Ups are 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 push up handles.

How To Do

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

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.

Furthermore, because your lower body is raised from the floor, the resistance your body provides is increased compared to doing the push-up on the floor.

This makes the decline push-up harder than the standard push-up.

How To Do

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

• Vary the position of the bench to hit different angles of the upper chest.

3. Incline Push-Ups

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 add to your chest exercises without a weight at-home workout regime.

How To Do

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

• Avoid letting the elbows flare out, or point out to the side
• Stand at a comfortable distance from the bench.

4. Narrow Grip Push-Ups

The narrow Also known as close grip push-up is a bodyweight exercise that focuses more in the center of the chest and the triceps due to close hand position.

There are several benefits that can be gained from adding the narrow push-up to a home workout routine.

It includes an increase in triceps and chest activity, an improvement in core strength and stability, and an enhancement of shoulder strength.

How To Do

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 push up 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.
• It is important to keep the body in a straight line throughout the activity

5. Spiderman Push-Up

The Spiderman Push-up is a great type of push up if you’re getting tired of the standard push-up and need a challenge.

This exercise is primarily chest and arm strengthening, but it also increases hip flexibility and really works your core too.

How To Do Spiderman Push-Ups

1. Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
2. Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
3. As you lower your body, bend one leg out to the side and bring your knee toward the same-side arm.
4. Push back up to start, and straighten your leg back out. Repeat alternating sides.

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.

How To Do

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 an impressive job of developing the lateral (outermost) tricep head and chest.

Doing them contributes to the horseshoe triceps look many trainees aspire for.

How To Do

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)

The dip is another bodyweight chest exercise. It is one of the most effective compound movements for the upper body, especially pushing muscles in the lower chest and triceps.

Muscles Worked

Primary: Pectoralis major.

Secondary: Triceps, anterior deltoid.

How To Do

1. Hold on to 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.

Maximize your chest development at home without weight.

1. Progressive Overload

To maximize chest development, it’s important to gradually increase the difficulty of your exercises over time.

This can be done by increasing the number of reps or sets, using a harder variation of an exercise, or adding resistance (such as using a resistance band).

2. Incorporate variety

Incorporating different types of exercises and rep ranges can help to target different areas of the chest muscles and ensure that you’re not overworking anyone area.

3. Proper form and technique

Proper form and technique are crucial for maximizing chest development and avoiding injury.

Make sure to maintain good posture and engage your core throughout the exercises.

4. Get enough rest and recovery

Allowing muscles to recover after workout is vital for muscle growth.

Without enough recovery time, your muscles won’t be able to repair and grow, which can lead to injury and impede progress.

5. Nutrition

Eating a diet rich in protein and other essential nutrients can help to support muscle growth and recovery.

Make sure to consume enough protein and carbohydrates, and stay hydrated throughout the day.

6. Consistency

To see results, you need to be consistent in your workouts and make sure to challenge yourself every time.

Consistency is key when it comes to building muscle and seeing progress.

Chest Workout Routine You Can Do Without Any Weights

Here is a sample bodyweight chest workout routine:

1. Push-ups: 3 sets of 8-12 reps
2. Incline push-ups: 3 sets of 8-12 reps
3. Decline Push ups: 3 sets of 8-12 reps
4. Dips: 3 sets of 8-12 reps
5. Close grip push: 3 sets of 8-12 reps

FAQs

lower chest workout without weights

Here is a lower chest exercises that you can do without weights:

1.  Incline Push-Up
2. Chest Dips
3. Reverse Grip Push-Ups
4. Hindu Push-Up

Read For More Details: Best Push-Ups For Lower Chest That You Can Do At Home

Upper chest workout without weights

Here is a short upper chest exercises that you can do without weights:

1. Decline Push-Up
2. Feet On Stability Ball Push-Up
3. Pike Push Up
4. Archer Push-Up

Read For More Details: Best Push Ups For Upper Chest To Build Size And Strength

Inner chest workout without weights

Here is a short inner chest exercises that you can do without weights:

1. Close-Grip Push-ups
2. Diamond Push Up
3. Dumbbell Push-Up

Read For More Details: Best Push Ups For Inner Chest To Build Size And Strength

Can you train the chest without weights?

Yes, it is possible to train the chest without weights.

Bodyweight exercises such as push-ups, dips, and diamond push ups, as well as resistance band exercises like chest press, chest fly and pull-apart can be effective in building strength and definition in the chest muscles.

How can I increase my chest size at home?

To increase your chest size at home, you can use progressive overload with bodyweight exercises such as push-ups, Chest dips, and plyometrics push up.

Incorporating variety of exercises and rep ranges, proper form and technique, and enough rest and recovery, as well as a consistent workout routine are also important.

It’s also important to make sure you’re consuming enough protein and other essential nutrients in your diet to support muscle growth and recovery.

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

Chest Workout That You Can Do AT HOME (NO EQUIPMENT NEEDED)