7 awesome body weight chest exercises for you


Body weight chest exercises are a great way to develop strong muscles. But dumbbells surely aren’t the only technique to make it happen. If you are interested in learning how to develop an amazing body, in this article we will help you learn the best body weight exercises for chest and arms!

Goodbye gym!

 Who needs a gym when you can work out at home? This is certainly apt for those who are looking to build strong muscles and a great chest without a barbell or a dumbbell. Learning a few simple bodybuilding exercises for your chest will not only help you to build a great body but also work those arms out without the extra effort. The various exercises that are mentioned below, will help you to get your ideal body in the minimal time limit, keep you energized for longer and also improve your health in several ways. We have also started a few beginner bodyweight chest exercises, so all you first-timers can get it right from the first time. 

7 awesome bodyweight chest exercises

1. One-arm press-up


If you are looking to build incredible upper body strength, strengthen hip muscles and improve core muscles, this exercise is ideal for you. Performing these variations at least twice a week will help you a lot. Make sure to take rest after every 1 or 2 minutes of completing a set of reps. Use a box of 10cm to practice this exercise. If you do this right, you’ll learn why it is one of the best bodyweight chest and shoulder exercises. 


  • Press your right hand on the box and the other hand on the ground. 
  • Perform a press-up like that and reverse the hands when in need. 
  • Repeat the process for some time. 

2. Standard push-up


The standard push-up is extremely popular as it helps in building strong triceps, core and deltoids. It is also responsible for improving the strength of muscles and energizing the body. As one of the best beginner bodyweight chest exercises, the standard push-up is very convenient for all people. If the execution of this exercise is done properly, this one is going to work like magic. 


  • Lie face down on the ground. 
  • Life up to an arm position. Make sure you are straight and sharp. Your body must form a straight line for the utmost convenience. 
  • Lower yourself to the ground, and make a plane position. Try to go down until your nose touches the floor. 
  • Now do the exercise by keeping your position tight and do the push-ups. 

3. Dynamic box press-up


The dynamic press-up is another one from the list of beginner bodyweight chest exercises that focuses on helping you to strengthen body muscles and improve health enormously. During this exercise, you must keep in mind to watch your chin and use the box safely as both arms will be laid upon it. The right body balance will help perform this exercise in the most ideal manner. 


  • Lie face down on the ground. 
  • Place your hands on the box by forming a diamond position. 
  • Lower your body and now try to raise yourself a little bit against the box. 
  • Now land back on the box and repeat the process 

4 .Grasshopper push-up


This type of push-up is an easy way to kickstart your best body weight exercises for lower chest. The grasshopper push-up has several benefits to provide you aside from helping you build good body muscles. This type of exercise is also impeccable for those who want to develop strong triceps and pectorals. 


  • Position yourself in the normal push-up position. 
  • Do a usual push-up but as you go down to do it make sure to bring your left knee to touch the right elbow. 
  • Repeat the process in alternative moments and you’re good to go! 

5. Ring Chest Fly

Ring Chest fly is responsible for increasing core strength, it does not cause any injuries easily and so it’s a safe technique for body exercise. This one makes for a good body weight chest and shoulder exercises as it has a host of other benefits to offer too. 


  • Set up the rings according to your level of strength. 
  • Get into the push-up position and put your hands on the rings. 
  • Do a chest flye. 
  • Make sure to tighten your muscles for added benefits. 
  • Repeat the process a couple of times. 

6. One-arm dumbbell press


Amidst the best bodyweight exercises for chest and arms, this one is a mass favourite. By using a single dumbbell to perform the entire exercise, it helps the body to stabilize your torso, make outstanding chest muscles and increase muscle growth. Since the effort is, on one hand, the other has to put even more effort to balance the first one right. This is how this exercise helps you to gain a good body rapidly. 


  • Grab one dumbbell
  • Lay backwards on the ground. 
  • While you keep one hand straight on the floor hold the dumbbell in the other arm and do the usual dumbbell press. 
  • Make sure your one leg lies straight up in the air while the other is on the ground by being balanced on the knee. 
  • Repeat the process a couple of times. 

7. Wide grip crucifix push-up


Another best bodyweight exercises for the lower chest, this one is quite simple. It not only helps build outer pectorals but also front deltoids. Quite like the standard push-up position, the wide grip crucifix push-up requires no tools to practice this exercise. This makes it highly convenient for all. 


  • Lie down in the standard push-up position. 
  • Push yourself up high. Lower your back on the ground.
  • Now exhale it and make sure that both your hands are on the ground. 
  • Repeat this process for some time every day to see the difference. 

The bottom line

From best bodyweight exercises for lower chest to other workouts, we’ve mentioned an array of workout options for you to choose from. Do not forget to try them out to see the difference. Start today! 


Which is one of the best bodyweight exercises for chest and arms?

The traditional push-up is one of them. To check out how to do a standard push-up, read the above ways to workout. We have also listed the instructions to help you perform it.

Do bodyweight chest and shoulder exercises work?

Yes, they work provided you remain consistent and perform all the steps properly. Also, remember not to hurt yourself while trying to perform the workouts. 

Should I eat anything before a workout?

Yes, you can. But try to consume meals that are highly nutritious for you. That will help you in performing the exercises properly. Also, make sure not to overeat as this will cause problems while you work out. 

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