8 Best Body Weight Chest Exercises

List of Best Body Weight Chest Exercises

1. Push-up

Objective: Strengthen your chest, shoulders, and arms.

How to Do Push Up:

Start in a plank position with your hands shoulder-width apart and your body forming a straight line from head to heels.
Lower your chest towards the ground by bending your elbows while keeping your body straight.
Push yourself back up to the starting position.
Engage your core throughout the movement to maintain stability.
Beginners can start with knee push-ups for less resistance.

2. Decline Push-up (Intermediate Option)

Objective: Target the lower chest muscles for greater challenge.

How to Do Decline Push Up:

Assume a push-up position with your feet elevated on a sturdy surface like a bench or a step.
Keep your hands on the ground, slightly wider than shoulder-width apart.
Lower your chest towards the ground by bending your elbows.
Push yourself back up to the starting position.
Focus on maintaining proper form and control throughout the movement.

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3. Incline Push-up (Beginner Option)

Objective: Target the upper chest muscles with less intensity.

How to Do Incline Push Up:

Place your hands on an elevated surface like a bench or a sturdy chair.
Keep your feet on the ground and your body forming a straight line from head to heels.
Lower your chest towards the surface by bending your elbows.
Push yourself back up to the starting position.
Focus on keeping your core engaged and maintaining stability.

4. Dip (Intermediate Option)

Objective: Engage the chest, shoulders, and triceps with added resistance.

How to Do Dip:

Stand between parallel bars or use sturdy furniture with your hands gripping the bars.
Lift yourself up, supporting your body weight on your arms with elbows fully extended.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
Push yourself back up to the starting position.
Focus on keeping your chest lifted and your shoulders down throughout the movement.

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5. Diamond Push-up

Objective: Target the inner chest and triceps for increased strength.

How to Do Diamond Push Up:

Start in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers beneath your chest.
Lower your chest towards the ground by bending your elbows while keeping them close to your sides.
Push yourself back up to the starting position.
Focus on squeezing your chest and triceps throughout the movement.
Modify by performing on your knees if needed.

6. Spiderman Push-up (Intermediate Option)

Objective: Improve core strength and mobility while targeting the chest.

How to Do Spiderman Push Up:

Perform a standard push-up while bringing one knee towards the corresponding elbow in a crawling motion.
Alternate sides with each repetition.
Keep your core engaged and your hips stable throughout the movement.

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7. Archer Push-up (Intermediate Option)

Objective: Challenge chest strength and stability with unilateral movement.

How to Do Archer Push Up:

Start in a push-up position with your hands wider than shoulder-width apart.
Extend one arm out to the side while keeping the other arm bent.
Lower your chest towards the extended arm, maintaining control and stability.
Push yourself back up to the starting position.
Alternate sides with each repetition to work both sides of the chest equally.

8. Clap Push-up (Intermediate Option)

Objective: Increase explosiveness and power in the chest muscles.

How to Do Clap Push Up:

Perform a standard push-up with explosive force, propelling your body off the ground.
Clap your hands together in mid-air before landing softly and immediately going into the next repetition.
Focus on generating power from the chest muscles and maintaining stability throughout the movement.

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Incorporate these best body weight chest exercises into your routine to build strength, definition, and endurance in your chest muscles. Remember to start with exercises that match your fitness level and gradually progress as you get stronger. Consistency and proper form are key to achieving your fitness goals.