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Bodyweight Chest Workout, No Equipment

Every bodyweight chest workout is push-up variations, and that is fine, because a push-up is a horizontal press with an unusually large range of motion. The skill is knowing which variation loads what: feet up shifts the work upward toward the shoulders, hands wide shortens the range and stresses the chest, hands close hands it to the triceps.

The session · 5 exercises
  1. 1

    Push-Up

    3 × 10–20

    Chest · also Triceps, Core, Shoulders

    • Hands slightly wider than the shoulders, body in one straight line from head to heel.
    • Brace the core and squeeze the glutes so the hips do not sag.
    • Lower until the chest is a fist off the floor, elbows at about 45°.
    • Press back up and push the floor away, spreading the shoulder blades at the top.
  2. 2

    Diamond Push-Up

    3 × 8–15

    Triceps · also Chest, Core

    • Hands together under the chest, index fingers and thumbs forming a triangle.
    • Lower with the elbows tucked tight to the ribs.
    • Press back up, keeping the body in one straight line.
  3. 3

    Pike Push-Up

    3 × 8–15

    Shoulders · also Triceps, Core

    • Start in a downward-dog position with hips high and hands under the shoulders.
    • Lower the crown of the head toward the floor between the hands.
    • Press back up. Elevating the feet makes it considerably harder.
  4. 4

    Incline Push-Up

    3 × 12–20

    Chest · also Triceps, Core

    • Hands on a bench, step or worktop — the higher the surface, the easier it is.
    • Keep the body in one line and lower the chest to the edge.
    • Press away without letting the hips drop. Lower the surface as you get stronger.
  5. 5

    Handstand Push-Up

    3 × 3–8

    Shoulders · also Triceps, Core

    • Kick into a handstand against a wall with hands slightly wider than the shoulders.
    • Lower until the head lightly touches the floor, keeping the body stacked.
    • Press back to lockout. Build up with pike push-ups first.

Getting the most out of it

If standard push-ups are easy, do not chase a hundred of them. Elevate your feet, slow the descent, or move toward one-arm progressions. Endurance and size are different adaptations, and thirty minutes of easy reps buys you the first one only.

Keep track of it

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General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.