Bodyweight · Chest
There are 18 bodyweight exercises for the chest here: all compound movements, beginner to advanced level. Good places to start: Decline Pushups and Incline Pushups. By level: 8 beginner, 8 intermediate and 2 advanced. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The main chest muscle is the pectoralis major. It has an upper (clavicular) portion that attaches to the collarbone and a larger lower (sternocostal) portion that attaches to the breastbone and ribs. Together they bring the upper arm across the body, press it forward and rotate it inward. The smaller pectoralis minor sits underneath and helps move the shoulder blade. Presses also work the front of the shoulders and the triceps.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Start with one pressing movement you can load progressively, such as a barbell or dumbbell bench press or push-ups, then add a fly or an incline variation. If you train at home, push-up variations (incline, decline, diamond, wide) let you change the angle and difficulty without equipment.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound bodyweight exercise for the chest, also working the triceps.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and traps.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Beginner compound bodyweight exercise for the chest, also working the abs, forearms and shoulders.
Beginner compound bodyweight exercise for the chest, also working the triceps and shoulders.
Beginner compound bodyweight exercise for the chest, also working the abs, lats and middle back.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the forearms, shoulders and triceps.
Intermediate compound bodyweight exercise for the chest, also working the shoulders and triceps.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the abs, calves and forearms.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Advanced compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Free GymStreak calculators that go with chest training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
