Step by Step Instructions on Bodyweight Exercises for the Chest

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If you want to build a strong and muscular chest, you don't need to rely on expensive equipment or fancy machines. You can use your own bodyweight to challenge your chest muscles. It improves your strength, power, and endurance. In this blog post, we will show you some of the best bodyweight chest exercises. You can do them at home or anywhere you have some space. We will also explain how to perform them correctly. We will cover the benefits they offer and how to program them into your routine.

Chest Anatomy You Should Know

Before we dive into the exercises, let's quickly review the anatomy of the chest muscles. The chest is composed of two main muscles: the pectoralis major and the pectoralis minor.

  • The pectoralis major is the larger muscle that covers most of the chest area. It has two heads. The sternal head is closer to the breastbone, and the clavicular head is closer to the collarbone. The pectoralis major flexes the shoulder joint, bringing the arm forward. It also adducts the shoulder joint, moving the arm across the body. It also internally rotates the shoulder, turning the palm down.
  • The pectoralis minor is a smaller muscle that lies underneath the pectoralis major. It connects the front of the shoulder blade to the ribs. The function of the pectoralis minor is to move the shoulder blade down and forward.

Our goal is to focus on compound exercises. They train these movement patterns and target different parts of the chest muscle. We will categorize the exercises into three types. These are push-up variations, dip variations, and fly variations.

Push-Up Variations

The push-up is one of the most fundamental and effective bodyweight chest exercises. It works not only your chest, but also your shoulders, triceps, core, and back. You can do dozens of push-up variations to increase or decrease the difficulty. You can also change the angle or emphasize different muscle groups.

Here are some of the best push-up variations for your chest:Dip Variations

Standard Push-Up:

This is the basic push-up that everyone should master. It targets both heads of the pectoralis major and requires good core stability. To do it:

  • Get into a plank position with your hands directly under your shoulders and your feet together.
  • Keep your body in a straight line from head to toe.
  • Slowly lower yourself until your chest is about an inch from the floor, then push yourself back up.
  • Make sure to keep your elbows tucked at a 45-degree angle to your body and your head neutral.

Incline Push-Up:

This variation is easier than the standard push-up. It reduces the amount of weight you have to lift. It also targets more of the lower chest (sternal head). To do it:

  • Place your hands on an elevated surface such as a chair, a table, or a bench.
  • The higher the surface, the easier it will be.
  • Perform a push-up as described above.
  • Keep your body aligned and your elbows close to your sides.

Decline Push-Up:

This variation is harder than the standard push-up. It increases the amount of weight you have to lift. It also targets more of the upper chest (clavicular head). To do it:

  • Place your feet on an elevated surface such as a chair, a table, or a bench.
  • The higher the surface, the harder it will be. Perform a push-up as described above.
  • Keep your body aligned and keep your elbows close to your sides.

Plyometric Push-Up:

This variation is great for developing explosive power in your chest muscles. It involves pushing yourself off the ground with enough force to lift your hands off the floor. To do it:

  • Perform a standard push-up, but as you push up, do so with enough force to lift your hands off the ground.
  • Land softly, absorbing the impact with your arms. Immediately lower yourself into the next rep.

Dips are another excellent bodyweight exercise for the chest. They primarily target the lower chest (sternal head) and the triceps.

Fly Variations

Bench Dip:

This is a beginner-friendly variation that you can do with a bench or a chair.

  • Sit on the edge of the bench, place your hands next to your hips, and walk your feet forward.
  • Lower your body by bending your elbows until they form a 90-degree angle, then push yourself back up.

Parallel Bar Dip:

This is a more advanced variation that requires parallel bars or two sturdy chairs.

  • Hold onto the bars, lift your body off the ground, and lean slightly forward.
  • Lower your body by bending your elbows until your upper arms are parallel to the ground. Then, push yourself back up.

Fly exercises isolate the chest muscles by eliminating the involvement of the triceps. They can be done using your bodyweight with a bit of creativity.

Sliding Floor Fly:

You’ll need a smooth floor and two small towels for this exercise.

  • Get into a push-up position with a towel under each hand.
  • Lower your body by sliding your hands apart, then push yourself back up by sliding them together.

Suspension Trainer Fly:

This variation requires a suspension trainer like TRX.

  • Hold onto the handles, lean forward, and extend your arms in front of you.
  • Spread your arms apart until you feel a stretch in your chest, then bring them together.

Remember, consistency is key in any workout routine. Incorporate these exercises into your regular workout schedule. Gradually increase the intensity as you get stronger. Happy training!