Bodyweight Chest Exercises to Build Strength
32 Bodyweight Chest Exercises to Build Strength with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Incline Push Up
It's a chest body weight that can target the lower chest. You can also workout using chairs, desks, and bed frames!
BeginnerBox - 2
Push Up
It's a most famous, and at the same time highly effective, body weight exercise. If you put your hands further apart, you can target the outside of your pecs.
Intermediate - 3
Decline Push Up
It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!
AdvancedFlat Bench - 4
Knee Push Up
If the basic push-up is still a bit too much for you, you can keep your knees on the ground.
Intermediate - 5
Wide Push Up
This workout is recommended for those who have just started push-ups, or those who wish to solve bent-back or rounded shoulder problems.
Intermediate - 6
Diamond Push Up
Do a push-up with your palms gathered together. This workout will target more of your inner chest!
Advanced - 7
Archer Push Up
The name was given because the workout posture was similar to the shape of the arm when shooting an arrow. Please balance your arms well!
Advanced - 8
Ring Dip
Ring dips work your chest, triceps, and shoulders all at once. The unstable rings also help strengthen your core and shoulder control.
AdvancedRing - 9
Shoulder Tab Push Up
It's a workout that can strengthen your shoulders with your body!
Advanced - 10
Arm Crossover
Cross your arms in front of your chest
Beginner
Ranked 11–32
- 11
Balance Trainer Push Up
Bosu ball push-ups work your chest, triceps, core, and balance. The unstable surface helps boost your overall stability.
AdvancedBOSU Ball - 12
Bear Push-up
Do push-ups using your feet.
Intermediate - 13
Chest Fly and Push Up
Combine chest fly and press movements
Beginner - 14
Circle Push-up
A push-up that shifts your weight from side to side along a circular path.
Advanced - 15
Cobra Push-up
Do push-ups in a cobra position
Beginner - 16
Criss Cross Arm Lift
Lift your arms in a cross motion
Beginner - 17
Criss Cross Arm Prayer Push
Cross your arms as you do a prayer push
Beginner - 18
Hand Release Push Up
Hand-release push-ups work your chest, shoulders, triceps, and core. Lifting your hands off the floor resets each rep and keeps your form sharp.
Advanced - 19
Kneeling Cobra Push-up
Do a cobra push-up on your knees
Advanced - 20
Kneeling Shoulder Tap Push-ups
Do push-ups on your knees and touch your shoulders
Advanced - 21
Lay Down Push-up
Do push-ups lying on the floor
Advanced - 22
Lying Floor Fly
Do chest flyes lying on the floor.
Beginner - 23
Push-up Plus
Do Push-up Plus
Advanced - 24
Rotational Push-up Knee Tap
Do push-ups with knee touches.
Advanced - 25
Standing Alternate Chest Fly
Do chest flys standing up, alternating arms.
Intermediate - 26
Standing Elbow Touch
Stand and touch elbows
Intermediate - 27
Standing Fly
Do a standing chest fly
Beginner - 28
Standing Straight Arm Chest Fly
Do a chest fly standing with arms straight
Beginner - 29
One Arm Push Up
The one-arm push-up is an advanced move done with one arm. It works your chest, triceps, shoulders, core, and legs. You need strong upper body strength and balance.
Advanced - 30
Pause Push Up
Pause push-ups are regular push-ups where you pause at the bottom. They’re great for building endurance and stability.
Advanced - 31
Ring Push Up
Ring push-ups work your chest, triceps, shoulders, and core using unstable rings. They're great for building upper body strength and stability.
AdvancedRing - 32
Step Box Push Up
Step box push-ups are a variation where you place your hands on a box. The angle change reduces shoulder strain and targets your chest differently.
AdvancedStep Platforms
