Top 5 Bodyweight Chest Workouts

Chest Workouts for the Pecs

Building those big pecs on your chest is actually pretty straightforward. The two main traits that one would require would be effort and consistency. Sure, heading to the gym would definitely help anyone to build up their chest. However, there are also chest workouts one can do by simply using their own bodyweight. In fact, the very traditional form of pushups can be modified further to target different areas of your chest and give you a thorough workout. Here are the top 5 bodyweight chest workouts you can try.

Traditional Pushups

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You can start your chest workouts the original way. Do ensure that your body is aligned from head till toe. At the same time, try to lead with your sternum to prevent a craned neck and/or an incorrect body position. You should aim to complete 3 sets of 12-15 repetitions.

Dips – Eccentric Lowers

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Yes, dips are typically targeted at the triceps. However, you can bring the focus more towards your chest when you lean downwards with your chest. You would be able to feel the difference and work on those pecs. Ideally, go for 3 sets of 8-10 repetitions for this.

Wide Pushups

OMG Fitness - Wide Pushups

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The traditional pushups have a tendency to balance between using the chest and triceps. Wide pushups, on the other hand, are full chest workouts. It is recommended to hit 3 sets of 8-10 repetitions.

Diamond Pushups

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This is a way more narrow version as compared to both the traditional and wide pushups. Although its main focus is on the triceps, it also targets the inner chest. It can be rather challenging, but the trick is to make use of your breathing to mitigate your bodyweight. For starters, perform 3 sets of 6-8 repetitions.

TRX Suspension Trainer

OMG Fitness - TRX Chest Workouts

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With the help of the TRX Suspension Trainer, you will be able to perform a whole lot more chest workouts. This ranges from fly to press to other modified pushups. If you have never tried it out before, you should definitely give it a go. It is recommended that you go through some TRX Suspension Training with a Personal Trainer rather than doing it on your own. You will come to realise how a simple device is capable of giving you a full body workout.

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