Bodyweight Chest Exercises to build a functional POWERFUL chest

women doing push ups

The 4 simple chest bodyweight exercises you need!

The Workout 

Push-ups 3 sets of 10

Diamond Push ups 3 sets of 10

Chest Dips 3 sets of 10

Atlas push ups 3 sets of 6

Building a strong chest is very important in balancing the whole physique. Often if your chest is weak your shoulders will become rounded and you could even experience back issues. The great news is there is a number of chest exercises you can do without little to no equipment, mainly bodyweight.

Push up

What to do: When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Your feet should be set up in a way that feels right and comfortable to you. Think of your body as one giant straight line – from the top of your head down through your heels. Once your chest touches the floor (or your arms go down to a 90-degree angle), pause slightly and then explode back up until you’re back in the same position.

Diamond Push up 

What to do: Get in the modified push-up position on your knees but with your hands together and back flat. Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. This is your start position. Allow your elbows to break, lowering your chest toward the floor while keeping your back flat. Press back up to full arm extension, repeating for the required number of reps.

Chest Dip

What to do: Ideally you will need access to parallel bars. To get yourself into the starting position, hold your body at arm’s length (arms locked) above the bars. Lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.

Atlas push ups

What to do: Now here’s a tough one! Place 2 raised platforms approximately 18 to 26 inches apart. Place the palms of your hands onto the platforms with your fingers pointing forwards. Your arms should get extended with a slightly wider than shoulder-width distance apart. Put your feet together and press your toes against the floor. Inhale and bend at the elbows lowering your body. Keep lowering your body and go as low as comfortably possible between the platforms to get the enhanced range of motion. Remember to keep your body forming a straight line from the head to your heels. Pause in the bottom position for one to two seconds. Breathe out and contract the chest muscles pushing off of the platforms returning to the raised position.

Find out more exercises here.

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