6 Best BodyWeight Chest Workout
If you are out to improve your chest’s specs, you probably think that the best way to go about it is to get some heavy dumbbells if not a barbell. However, that isn’t the case.
There are quite a number of bodyweight chest exercises that can yield the desired results. While most of the exercises described here are will directly attack your chest, they are also helpful in getting your triceps, deltoids, and abs.
Here are the six best bodyweight chest workout that you may want to consider:
1. Wide Push-Ups
Push-ups are one of the Most Popular Calisthenics Exercises List also, one of the most Most flexible exercises in that you can do them both inside and outside the gym. This movement does not require any special equipment, with just your own body weight being enough to do the trick. They are a key maker in the development of upper body strength. The participant is trained on how to endure different tasks while developing strength in the process. As one of bodyweight chest exercises, They are included in most people’s routine exercises due to their versatility as multi-joint exercises.
How to perform wide push-ups
Performing wide push-ups requires you to follow the same strategy as the regular exercises.
Step 1: While you are down on the ground, distance your hands in such a manner that they are wider than the shoulder distance apart. Angle your hands in a way that you are comfortable. Your strength and experience are important in helping you do this. You may want to try this technique: set up your hands with the middle finger pointing straight up, away from you. Slightly turn your hands inwardly but ensure you are comfortable with the wrists. If you aren’t well-skilled with this technique, do your wide push-ups using the knuckles advisably on a soft mat or carpet.
Step 2: Extend your legs backward with your feet tucked on the floor. By putting your feet wider apart, you are bound to be more stable and thus comfortable in doing the push-ups.
Step 3: Imagine your body is one straight line. The logic here is that you have to create a straight body-line, all the way from the head to the heels. Make sure your butt isn’t raised up in the air or sagging.
Step 4: Squeeze your buttocks and tighten the abs. This way, you get to engage your core and achieve a straight body. For those who have done push-ups the wrong way, here is an opportunity to correct your mistakes.
Step 5: Allow the head to look slightly ahead, not droopy. There is a common notion that the right push-ups are done only if your chin is the first part of your head that touches the floor, not the nose. By looking up, you are able to line your body. For those who feel this takes away their concentration, feel free to look down.
Step 6: You are now set to make the first push-up. The moment your chest touches the floor, Push your body from the ground back to the starting point, making sure the hands are firmly straight.
Repeat the above processes as many times as you can. One secret to surviving these exercises is performing them gradually. Begin with 5 wide push-ups; followed by 10, 15… until you can do a million!
Wide push-ups have tremendous benefits to your body. The exercise places a lot of emphasis on the arms and shoulders while you use the pectoral muscles in the chests to lift up your body. This helps build up the upper body strength with greater ease.
Additionally, the abdominal muscles get tensed, while calories are burned in the process. The result is stronger abs.
Discipline yourself to perform chest exercises at least 3 times a week, taking a 1 day of rest in between the workouts. Do them in sets, with each set taking 1 to 2 minutes. Try to accomplish 10 to 15 press ups in each set. But if you cannot reach this, go as far as you are able to.
2. Cross-over box press-up
This exercise engages the chest and shoulder muscles. It is one of the Bodyweight chest exercises that require equipment referred to as a BOSU (Both Side Utilized) balance trainer.
The Cross-over box press-up borrows a lot from the traditional push-up, making some adjustments such as incorporation of a box to increase your motion.
How to perform Cross-over box press-up
- While in a push-up position, place one hand on the Bosu and the other on the floor. Be keen to engage your core with the hips up.
- Perform one push-up then move to the other side of the Bosu so that the opposite hand is now placed on it.
- Do one push-up then switch sides such that you are back to the original position. Continuously repeat the process.
3. Diamond Push-up
Press ups have over the years been used as the most basic ways of exercise. However, the fact that you are able to perform 20+ regular push-ups doesn’t mean you are a pro. Actually, all these are useless due to the fact that they are way too easy.
But 20+ well-crafted push-ups will have you benefiting the most because research shows that your body needs 8 to 20 reps for a positive feedback. The diamond push-up is one of the most well-planned push-ups. In fact, it will be sheer luck if you manage to hit the 20+ mark, especially if you are a starter. That you can easily do with the regular press-ups.
In addition, unlike most push-up variations, the Diamond press-up curves your upper body in one of the most aesthetically appealing ways. It also helps grow the triceps and biceps, which comprise 2/3 of your arm. Thus, you are not only benefiting your chest but also building bigger arms in the process.
In summary, diamond push-ups are one of the most effective bodyweight chest workouts since their hardness stimulate the growth of muscles in the upper sections.
How to perform the exercise
- Just like the wide push-ups described above, your whole body must assume a straight line when looked at from the side
- With your arms stretched in an upright manner, place them beneath the chest, ensuring the thumbs touch or slightly overlap
- Extend your legs backward with your feet tucked in the floor
- Descend at a slow pace as the elbows are kept close to your sides
- Upon reaching the bottom, do not come up immediately. Pause for some 1 to 2 seconds before you rise up again.
- When you get to the top, pause for another 1 to 2 seconds as you feel the contraction of the upper and inner chest.
- Repeat the process as many times as your chest can take.
This exercise is best attempted by people who have the ability to do more than 20 regular push-ups. At times, the bodyweight imposed on your arms may trigger a wrist pain. Under such circumstances, make use of wrist wraps until your wrists are strong enough. For those who may experience shoulder pain as a result of the diamond push-ups, first resume the regular push-ups and when the shoulder muscles are stronger, you can try this exercise.
Remember you will be rendered powerless to do diamond push-ups in case your diet is not on point. Make sure the kind of diet to take is designed to support the growth of muscles. Eat the right foods at the right time in sufficient quantities.
4. Side-step chest push-ups
As you continue to challenge yourself, your body and chest grow stronger. This is one of the most demanding bodyweight chest workouts. It is a vital exercise that utilizes horizontal and vertical movement. The moment you complete the first set, you will feel its impact on your chest muscles, signaling an intense moment the moment the body has just been through.
This is one of the best exercises because it not only works the chest but also challenges lateral stability. Before we indulge ourselves in how to go about it, here is a quick pro tip: best results are achieved with the arms fully extended in front of the chest. Trying to cheat will only get you fewer results. Maintain honesty throughout, no matter how challenging it may seem.
How to Perform Side-step chest push-ups
- This being a body exercise, the only requirement is a flat horizontal surface with sufficient moving space
- Place your palms on the floor, with the head facing slightly forward. (Not directly downwards). Ensure that both palms are shoulder apart
- Extend your legs backward with your feet tucked in the floor
- Straighten your back as you keep the abs tightened. Do not arch the back at any point in the exercise
- At this juncture, lower your chest until it is separated with floor by just an inch and then push back up to the original body state
- (The following is the most challenging part). Hold yourself at this position; bring the left palm arm directly closer to the right palm and the right palm a single space to the right. Follow this by moving your left led closer to the right leg just as you did with the left palm. Finally, move the right leg one space to the right. This finalizes the first cycle of the exercise.
The exercise requires you to have huge space if you want to do more Side-step chest push-ups. You can do as much as 5 series, depending on how much your body can withstand. A lot of body movement coordination is required. The overall benefits are as follows:
- Strong shoulders
- Strong chest
- Strong upper back
- Strong Abs
- Strong triceps
- Strong biceps
- Teaches body movement coordination
Starting may be quite challenging but with persistence, you will soon master the moves.
5. Dive bomber push-ups
This exercise borrows a lot of logic from yoga. Just like yoga, it needs you to combine your body and its breathing to enjoy the benefits of the dive bomber.
How to perform Dive bomber pushups
- Begin by placing both your arms and legs on the floor, with the distance between the hands a shoulder-width apart. Push your hips as high as you can until you form a V-shape. Unlock the knees, while keeping the legs and arms straight so that your back is flat. Your start position involves you being on your toes
- Start to lower your hips, maintain your legs’ straightness but bend the hands the arms to push your chest forward until it is close to touching the ground, just like a dive bomber (hence the name).
- Use your hands to press back until the arms are completely straight
- Repeat the process as many times as possible
It is important that you warm-up before doing the Dive bomber pushups. By so doing, you prepare your muscles and joints for a number of moves.
6. One-arm push-up
This is a way of spicing your regular push-ups. Continuous repetition of the same thing may become boring over time. However, with one-arm push-up, you get to do what you have done before, only that this time round the entire force is supported by only half of your body.
How to perform One-arm push-up
- Begin with elevated push-ups. As a starting point, the elevated surface allows your legs to take most of the body weight. You prepare yourself to easily accomplish the push-up.
- Lean in with your feet spread apart. Spreading your legs apart ensures you have stability. As you get back to the starting point, feel free to let go of one arm.
- Lower your body until the chest almost touches the surface. You can hold at this position for some seconds if you wish.
- Push forward from the incline and then to the starting position in a single motion.
- When you feel one side has had sufficient muscle contractions, switch sides and repeat the processes.