Build Strength by Using Bodyweights: Chest

Purpose: Bodyweight exercises may improve strength, joint mobility, and cardiovascular health.

Background

Please review the WavyFields topic “Build Strength by Using Bodyweights” for a detailed Background section about bodyweights.

Practice: These bodyweight exercises may help someone to build strength of the chest muscles.

These bodyweight exercises work many more muscles than the muscle groups listed. The muscle group names that are listed next to each exercise are the main muscles that are emphasized by the exercise.

Classic Push Ups

Muscles: Pectorals, triceps, deltoids, shoulders, core.
Difficulty: 1-4.
Perform: Lie down on the stomach with feet together and hands directly below the shoulders. Slowly push up from this position. Then, slowly lower back down until the chest touches the ground.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing the feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Wide Grip Push Ups

Muscles: Pectorals, shoulders, triceps, core.
Difficulty: 2-3.
Perform: Lie down on the stomach with feet together and hands farther than shoulder-width apart. Slowly push up from this position. Then, slowly lower back down until the chest touches the ground.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Narrow Grip Push Ups

Muscles: Triceps, pectorals, shoulders, core.
Difficulty: 2-4.
Perform: Lie down on the stomach with feet together and hands six inches apart. Slowly push up from this position. Then, slowly lower back down until the chest touches the ground.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Bouncing Push Ups

Muscles: Pectorals, triceps, deltoids, core.
Difficulty: 3.
Perform: Lie down on the stomach with feet together and hands directly below shoulders. Now, push up with enough explosive power so that the hands come off the ground at the top of the movement.
Pointers: Throughout the movement, the body should remain in a straight line. The pelvis should not drop to the ground and the butt should not stick up in the air.
Decrease difficulty: Decrease difficulty by placing the hands on an elevated surface such as a wall, counter top, or coffee table. The higher the surface that is pushed off from, the easier the exercise will be.
Increase difficulty: Increase difficulty by placing feet on an elevated surface such as a book, coffee table, or couch. The higher the feet are elevated, the harder the exercise will be.
Variation: N/A.
Video Demonstration:

Dive Bomber Push Ups

Muscles: Pectorals, triceps, deltoids, core.
Difficulty: 3-4.
Perform: Kneel on the ground with feet hip-width apart and place hands on the ground shoulder-width apart. Now, raise onto the toes and raise the hips as high as possible so that the body is in the shape of an inverted V. Next, keep the legs straight while the hips are lowered back towards the ground. Allow the arms to bend as the body is pushed forward and allow the chest to nearly graze the floor. Then, push the body forward until the arms are fully extended. At this point, the face should be looking forward and above the rest of the body. Hold this position and then reverse direction until back in the inverted V position.
Pointers: Keep the back flat, arms and legs straight, and knees unlocked.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Chest Dips

Muscles: Pectorals.
Difficulty: 2-4.
Perform: For this exercise, two objects of equal height, such as chairs or tables, will be needed to support the weight of the body. Place palms on both of the surfaces. Now, push down on the surfaces and lock the arms out straight by the sides as the knees are bent. Suspend the body between the surfaces. Then, lower the body down as far as possible. Hold this position momentarily and then push back up.
Pointers: Only the elbows and shoulders should bend. Do not swing the legs.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Lying Side Hip Raises

Muscles: Obliques, intercostals.
Difficulty: 3.
Perform: Lie on the right side of the body and place the right elbow directly underneath the right shoulder with the forearm and palm facing down. Place the left foot on top of the right foot. Raise the pelvis and keep the body in a straight line from the head to the heels. Slowly lower the right hip back down to the ground. Then, switch sides.
Pointers: N/A.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Bicycle Crunches

Muscles: Lower abs, intercostals, and obliques.
Difficulty: 2.
Perform: Lie on the back with legs together and straight. Place hands beneath the head and keep the elbows in line with the shoulders. Raise both legs about six inches off of the ground. Now, bring the right knee towards the chest as the left elbow twists towards it. As the right leg is brought back to the starting position, bring the left knee towards the chest and twist the right elbow towards it.
Pointers: Keep the shoulders off of the floor. Keep the abs tight and engaged. Fully extend each leg on the way down.
Decrease difficulty: N/A.
Increase difficulty: N/A.
Variation: N/A.
Video Demonstration:

Resources: Below are additional resources that may help someone to build strength by using bodyweights.

Books

You Are Your Own Gym: The Bible of Bodyweight Exercises by Mark Lauren and Joshua Clark

Websites

The website of Mark Lauren, containing paid courses and free bodyweight videos

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