Best Bodyweight Chest Exercises with No Equipment | Push-Up Variations

Introduction

Options like bodyweight exercises are a classic way^[1] to offer way to strengthen and condition oneself without ever setting foot in the gym.

Push-Up Variations for Chest Workouts are the Best Body Weight Exercises. Amongst them, the classic ones are counted under the most effective bodyweight exercises. If you are new to working out or already an experienced athlete, learning various push-up styles can greatly help your chest grow bigger and make you stronger overall.

They not only challenge your muscles but also engage your entire core, making them a full-body workout in disguise. It targets multiple muscle groups including the pectorals, deltoids, and triceps.

Importance of Bodyweight Exercises

Bodyweight exercises are very accessible and functional. Furthermore, they are versatile: you can work different muscle groups, and exercise your whole body using the resistance posed only by your own weight.

Exercises like push-ups, squats, lunges, and planks are common examples that force movement of multiple muscle systems together involving interaction around joints — promoting all the benefits.

Furthermore, bodyweight exercises can be completed by any individual^[2] regardless of their fitness level. If you’re new to strength training, you can also modify exercises and work your way up slowly before increasing the load.

Advanced fitness enthusiasts can throw in more demanding variations (e.g. explosive movement, additional resistance etc.). But always make sure to never get too comfortable with any exercise!

Bodyweight exercises don’t only come with physical benefits though. This simplicity with these movements means that you can concentrate on your form and the mind-muscle connection^[3] to build more awareness and control over the body.

Moreover, the fact that you can essentially work out anytime and anywhere without any fancy equipment gives a level of independence or empowerment to get in your practice.

Now, let’s get into our topic of the best bodyweight Chest exercises and understand the best push-up variations you can start including in your chest workouts!

Classic Push-Up Variations: The Best Bodyweight Chest Exercises

Standard Push-Up

The classic push-up is a fundamental exercise in building upper body strength. It’s a versatile move used in various workout routines, known for its simplicity and effectiveness.

The RIGHT Way To Do Push-Ups (Video Credit: Mind Pump TV YouTube Channel)

Targets:

The standard push-up primarily targets the pectoralis major (chest muscles), as well as the triceps, mass, and deltoids (shoulder muscles). This exercise is considered a comprehensive upper-body builder because it engages multiple muscle groups simultaneously.

Step-by-Step Instructions:

• Begin in a high plank position, with your hands directly under your shoulders, arms extended, and body in a straight line from head to heels.
• Inhale as you slowly lower your body until your chest nearly touches the floor.
• Exhale as you push back up to the starting position, engaging your chest muscles.
• Repeat for the desired number of repetitions.

Wide Push-Up

The wide push-up variation involves positioning your hands further apart than in a standard push-up, which alters the muscle engagement and overall challenge of the exercise.

Wide-Hands Pushup (Video Credit: Nuffield Health YouTube Channel)

Targets:

The wide push-up variation primarily targets the outer portion of the pectoralis major (chest muscles). By positioning your hands wider than shoulder-width apart, it places greater emphasis on the outer chest fibers, resulting in increased chest width and definition.

Step-by-Step Instructions:

• Start in a high plank position, with your hands positioned wider than shoulder-width apart.
• Inhale as you slowly lower your body until your chest nearly touches the floor.
• Exhale as you push back up to the starting position, squeezing your chest muscles at the top.
• Repeat for the desired number of repetitions.

Diamond Push-Up

The diamond push-up is challenging because it requires greater stability and balance. Placing your hands closer together increases the difficulty, demanding more strength and control to perform correctly.

Diamond Push Ups Tutorial | Correct Form | Triceps & Chest (Video Credit: Victory Calisthenics YouTube Channel)

Targets:

The diamond push-up primarily targets the inner portion of the pectoralis major (chest muscles), as well as the triceps and anterior deltoids (shoulder mass muscles). By positioning your hands together in a diamond shape, it places greater emphasis on the inner chest fibers and engages the triceps more than the standard push-up.

Step-by-Step Instructions:

• Start in a high plank position, with your hands together, forming a diamond shape with your index fingers and thumbs.
• Inhale as you slowly lower your body until your chest nearly touches the floor.
• Exhale as you push back up to the starting position, squeezing your chest and triceps at the top.
• Repeat for the desired number of repetitions.

Decline Push-Up

The decline push-up is an elevated variation that is more challenging due to the increased load on the upper body, demanding greater strength and stability.

Decline Push-Up (Video Credit: Kevin Harvey YouTube Channel)

Targets:

The decline push-up primarily targets the lower portion of the pectoralis major (chest muscles). By elevating your feet, it changes the angle of your body, increasing the emphasis on the lower chest fibers and making the exercise more challenging.

Step-by-Step Instructions:

• Place your feet on an elevated surface, such as a bench or sturdy box, and assume a high plank position with your hands on the floor.
• Inhale as you slowly lower your body until your chest nearly touches the floor.
• Exhale as you push back up to the starting position, squeezing your chest muscles at the top.
• Repeat for the desired number of repetitions.

Advanced Push-Up Variations: Bodyweight Chest Exercises

Clap Push-Up

The clap push-up is challenging because it requires you to push off the ground with enough force to momentarily lift your hands into the air and clap before landing back in the push-up position. This explosive movement demands precise timing and control to avoid losing balance or form.

Clap Push-Up (Video Credit: Marcus Filly YouTube Channel)

Targets:

The clap push-up targets the entire chest, as well as the triceps and shoulders. The explosive nature of this variation also engages the core and legs, making it a full-body exercise

Step-by-Step Instructions:

• Start in a high plank position with your hands directly under your shoulders.
• Inhale as you lower your body until your chest nearly touches the floor.
• Exhale forcefully and push through your hands, generating enough power to lift your body off the ground and clap your hands together.
• Land softly and immediately transition back into the next repetition.

Pike Push-Up

The pike push-up is challenging because it requires a significant amount of upper body strength and balance. The positioning involves keeping your body in a pike position, which places extra demand on your muscles to maintain stability throughout the movement. This variation also requires coordination and flexibility, adding to its overall difficulty.

XckEEwa1BPI(Video Credit: National Academy of Sports Medicine YouTube Channel)

Targets:

The pike push-up primarily targets the shoulders and core muscles, while also engaging the chest and triceps. The inverted V-shape of the body places significant emphasis on the shoulder and core muscles to stabilize and control the movement.

Step-by-Step Instructions:

• Start in a push-up position, then walk your feet towards your hands, forming an inverted V-shape with your body.
• Inhale as you lower your body until your head nearly touches the floor, keeping your legs straight.
• Exhale as you push back up to the starting position, engaging your core and shoulders.
• Repeat for the desired number of repetitions.

Superman Push-Up

The superman push-up is challenging due to its demanding nature, requiring the simultaneous extension of both arms and legs off the ground. This move demands exceptional coordination, balance, and strength, making it a true test of physical prowess.

How to do Superman Push-Ups with Scott Mathison (Video Credit: Scott Mathison YouTube Channel)

Targets:

The superman push-up targets the entire body, with a particular emphasis on the core muscles. By raising the opposite arm and leg during each repetition, it engages the core to a significant degree, while also working the chest, shoulders, and back muscles.

Step-by-Step Instructions:

• Start in a high plank position with your hands directly under your shoulders.
• Inhale as you lower your body until your chest nearly touches the floor.
• As you exhale and push back up, simultaneously raise your right arm and left leg, forming a “superman” position.
• Repeat on the opposite side, raising your left arm and right leg.
• Continue alternating sides for the desired number of repetitions.

Plyometric Push-Up

The plyometric push-up is challenging because it requires an explosive burst of energy to propel your body off the ground, demanding both strength and coordination. The added jump intensifies the exercise, making it more difficult to control your body and maintain proper form.

Plyometric Push Up (Video Credit: Goodlife Health Clubs YouTube Channel)

Targets:

The plyometric push-up primarily targets the chest, shoulders, and triceps, while also engaging the core and legs due to the explosive jumping motion. This variation challenges power, explosiveness, and overall conditioning.

Step-by-Step Instructions:

• Start in a high plank position with your hands directly under your shoulders.
• Inhale as you lower your body until your chest nearly touches the floor.
• Exhale forcefully and push through your hands, generating enough power to explosively jump your hands off the floor.
• Land softly and immediately transition back into the next repetition.

By incorporating these push-up variations into your routine, you’ll be well on your way to building a stronger, more defined chest without ever stepping foot in a gym. Remember, proper form is crucial to prevent injury and maximize results, so take your time and focus on quality over quantity.

Programming and Workout Structure

For optimal results, aim to incorporate push-up variations into your routine at least twice a week, allowing for adequate rest and recovery between sessions. You can either dedicate a full workout to these exercises or incorporate them into a broader full-body routine.

Sample Push-Up Workout

• Warm-up: 5-10 minutes of light cardio and dynamic stretching
• Standard Push-Ups: 3 sets of 10-15 reps
• Wide Push-Ups: 3 sets of 8-12 reps
• Diamond Push-Ups: 3 sets of 6-10 reps
• Decline Push-Ups: 3 sets of 8-12 reps
• Clap Push-Ups or Pike Push-Ups: 3 sets of 5-8 reps

Adjust the number of sets and repetitions based on your fitness level, and remember to listen to your body. Proper form should always take precedence over higher rep counts.

Full-Body Push-Up Routine

• Warm-up: 5-10 minutes of light cardio and dynamic stretching
• Standard Push-Ups: 3 sets of 10-15 reps
• Wide Push-Ups: 3 sets of 8-12 reps
• Superman Push-Ups: 3 sets of 8-12 reps (alternating sides)
• Squat Thrusts: 3 sets of 10-15 reps
• Plank Hold: 3 sets of 30-60 seconds

This full-body routine combines push-up variations with lower-body exercises and core work for a comprehensive workout.

Push-Up Ladder Workout

• Warm-up: 5-10 minutes of light cardio and dynamic stretching
• Standard Push-Ups: 1 rep, 2 reps, 3 reps, 4 reps, etc. (increase by 1 rep each set until failure)
• Wide Push-Ups: 1 rep, 2 reps, 3 reps, 4 reps, etc. (increase by 1 rep each set until failure)
• Diamond Push-Ups: 1 rep, 2 reps, 3 reps, 4 reps, etc. (increase by 1 rep each set until failure)
• Clap Push-Ups: 1 rep, 2 reps, 3 reps, etc. (increase by 1 rep each set until failure)

This ladder-style workout challenges your endurance and gradually increases the difficulty with each set.

Push-Up Circuit

• Warm-up: 5-10 minutes of light cardio and dynamic stretching
• Circuit (3-5 rounds):
• Standard Push-Ups: 10-15 reps
• Wide Push-Ups: 8-12 reps
• Decline Push-Ups: 8-12 reps
• Pike Push-Ups: 5-8 reps
• Plyometric Push-Ups: 5-8 reps
• Rest: 60-90 seconds between rounds

This circuit-style workout combines various push-up variations for a challenging and time-efficient routine.

Remember, it’s essential to listen to your body and adjust the volume and intensity based on your fitness level. Proper form and technique should always take priority over the number of repetitions or sets.

Incorporate these push-up workouts into your routine, and you’ll be well on your way to building a stronger, more defined chest while challenging your overall strength and conditioning.

Common Mistakes and Troubleshooting

While push-ups may seem straightforward, there are a few common mistakes to avoid:

• Arched Back or Sagging Hips: Keep your body in a straight line from head to heels to engage the correct muscles and prevent injury.
• Flared Elbows: Tuck your elbows close to your body to ensure proper chest activation.
• Lack of Range of Motion: Lower your body until your chest nearly touches the floor for optimal chest engagement.
• Holding Your Breath: Breathe consistently throughout the movement to support your muscles and prevent dizziness.

Precautions: If you experience wrist pain or discomfort, consider using push-up handles or performing exercises on your knuckles to alleviate pressure on your wrists.