When it comes to training Chest muscles, most people will think about going to the gym and performing the barbell bench press or dumbbell press. Nonetheless, there are so many other exercises out there for you to choose from. And what if you’re too busy to go to the gym but still want to hit your chest? Well, that’s where bodyweight exercises come into play. And today, I’ll show you the 5 best bodyweight exercises for chest that you can do at home.

1. Hands elevated push-ups

If the basic push up is difficult for you, then this can be the best exercise. Honestly, this is a perfect choice for beginners and women who are not strong enough yet.

• Step 1: Put your hands a bit wider than shoulder width apart on a bench, box or any elevated surface that is higher than the level of your feet.
• Step 2: Walk your legs behind you to get into the pushup position one by one until your body creates a straight line from head to toe and form a 30-45 degree angle with the ground.
• Step 3: Retract your shoulder blades and keep your core nice and tight.
• Step 4: Slowly lower your body until the box or bench touches your chest gently.
• Step 5: Hold at the bottom of the push up for 1-2 seconds and push back up to the starting position.

Repeat the exercise for the intended amount of reps.

2. Basic push-ups

Push-ups are the most basic exercise but it’s very effective chest movement for your chest and I’m pretty sure all of you know it. Actually, I’m serious weight lifter but I usually do push-ups as it’s one of the best accessory exercises that help me increase the bench press. However, not everyone can perform it properly so here is how to do this exercise:

• Step 1: Get on your knees and place your hands on the floor a bit wider than shoulder width apart with the palms facing down.
• Step 2: Extend your legs and curl the toes upward so that your body is supported by your hands and the balls of your feet.
• Step 3: Keep your back straight, shoulder blades retracted and head neutral so your body can form a 90-degree angle.
• Step 4: Slowly lower bend your arms until your chest hits the floor.
• Step 5: Hold at the bottom of the movement for 1-2 seconds and come back up fast to return to the starting position.

Repeat the exercise for the intended amount of reps.

3. Feet-elevated push-ups

The basic push-up and the hands-elevated variation are too easy for you? Don’t worry, just try this one. I believe that it’s challenging enough for anyone, even advanced bodybuilders.

• Step 1: Get into the basic push-up position and position your feet on a box or bench which should be against the wall.
• Step 2: Keep your back just naturally arched or straight at the top of the push-up.
• Step 3: While keeping your shoulder blades retracted, start to bend your arms until your face gently touch the floor.
• Step 4: Hold the position at the bottom of the movement for 1-2 seconds and push back up fast.

Repeat this exercise for the set number of reps.

Author Bio: I’m Marshall Evans, founder of AestheticGuys. I love fitness so I spent years searching for training and nutrition tips to get in shape. I really want to share my experiences and all my tips with anyone who cares about health and fitness, that’s why I started AestheticGuys.com in 2017. Through the blog, I will have a chance to write about everything I want to share with you guys to make you love fitness more and help you get an aesthetic body.

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