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Exercises

Bodyweight chest exercises

Bodyweight chest exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

24 moves21 with 3D demosBeginner 11Intermediate 5Advanced 8

Beginner bodyweight chest exercises 11

Close-grip incline push-up demonstrated on the 3D figure3D demoClose-grip incline push-upBeginner · Other / check instructionsIncline push-up demonstrated on the 3D figure3D demoIncline push-upBeginner · A bench or boxKnee push-up demonstrated on the 3D figure3D demoKnee push-upBeginner · No equipmentWall push-up demonstrated on the 3D figure3D demoWall push-upBeginner · A wallWide incline push-up demonstrated on the 3D figure3D demoWide incline push-upBeginner · Other / check instructionsIncline Push-Up Medium demonstrated on the 3D figure3D demoIncline Push-Up MediumBeginner · Other / check instructionsIsometric Chest Squeezes demonstrated on the 3D figure3D demoIsometric Chest SqueezesBeginner · No equipmentIsometric Wipers demonstrated on the 3D figure3D demoIsometric WipersBeginner · No equipmentPushups (Close and Wide Hand Positions) demonstrated on the 3D figure3D demoPushups (Close and Wide Hand Positions)Beginner · No equipmentIncline Push-Up Reverse GripBeginner · Other / check instructionsPush Up to Side PlankBeginner · No equipment

Intermediate bodyweight chest exercises 5

Close-grip push-up (close triceps position) demonstrated on the 3D figure3D demoClose-grip push-up (close triceps position)Intermediate · No equipmentDiamond push-up demonstrated on the 3D figure3D demoDiamond push-upIntermediate · No equipmentPush-up demonstrated on the 3D figure3D demoPush-upIntermediate · No equipmentWide push-up demonstrated on the 3D figure3D demoWide push-upIntermediate · No equipmentClock Push-UpIntermediate · No equipment

Advanced bodyweight chest exercises 8

Archer push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentFeet-elevated push-up demonstrated on the 3D figure3D demoFeet-elevated push-upAdvanced · A bench or boxPlyometric push-up demonstrated on the 3D figure3D demoPlyometric push-upAdvanced · No equipmentSingle-leg push-up demonstrated on the 3D figure3D demoSingle-leg push-upAdvanced · No equipmentOne-arm push-up demonstrated on the 3D figure3D demoOne-arm push-upExpert · No equipmentTuck planche demonstrated on the 3D figure3D demoTuck plancheExpert · No equipment

Workouts that use them

More exercises

Questions people ask

What are good bodyweight chest exercises for beginners?

Start with moves graded easy, such as Close-grip incline push-up, Incline push-up, Knee push-up. There are 11 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight chest exercises at home without equipment?

Yes. 18 of the 24 moves here need nothing but your body, a floor, a wall or a step, for example Knee push-up, Wall push-up, Isometric Chest Squeezes.

What are the hardest bodyweight chest exercises?

Moves graded advanced or expert include One-arm push-up, Tuck planche. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.