Best Chest Workout – Bodyweight Exercises for the Chest

(I) Push Up
Lie on your stomach with your hands on the ground slightly beside your body. Your fingertips should be no farther towards your head than your shoulders and should be 2 – 3 inches away from your chest. Keep your abdomen tight, breathe out and push your body off the floor by straightening your arms then lower back down with control to your starting position. Detailed push up instructions can be found here. This move can be made easier by doing the movement on your knees.
Harder: Try incline, decline or clap push up variations to make the exercise more strenuous.

(D) Chest Dip
Place your hands on the dip apparatus and straighten them making sure not to hunch your shoulders. Bend knees and hips and tighten your core. Slowly and under control lower your body by bending your elbows until a stretch is felt in the chest muscles or your shoulders and elbows are in line. Straighten your arms until you are back in the starting position. Having assistance makes this exercise easier.
Harder: Move slowly through the entire exercise and try and move your feet behind you and your head in front of you.

(X) Planche Push Ups
Assume the normal push up position but move your hands as far towards your waist as possible while keep the palms on the ground. In one movement raise your entire body, including your legs off the ground in a push up movement and then lower down not touch the ground between reps.

Chest Muscle Diagram

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