The best bodyweight exercises for your chest

The best bodyweight exercises for your chest

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IF YOU’RE LOOKING to make your pecs pop, you probably think you need a barbell or, at least, some heavy dumbbells. But that’s just not the case. There are plenty of great moves you can do without any equipment at all—and some that can be done using your own bodyweight and a TRX or band. While these exercises are great for attacking your chest—the pectorals major and minor—they’ll also help get your deltoids, triceps, abs, and more muscles in on the action.

In other words, the following moves, courtesy of Andia Winslow, professional athlete, sports performance coach, and founder of Winslow Way Conditioning, will help you get that chest you’ll want to show off on the beach this summer—and carve the rest of your body. Combine them for the ultimate Chest Day bodyweight workout. Or, sprinkle a few in to your total body routine.

1. Traditional pushups

Why it’s great: “Nothing beats the original,” says Winslow.

Pro tip: To avoid being that guy with the bad pushup form, make certain to keep your body in alignment from head to toe, and think about leading with your sternum as to avoid a craned neck and sloppy body position.

Do: 12-15 Reps x 3 Sets

2. Dips: Eccentric lowers

Why it’s great: “The ultimate in body control and timing, eccentric dips will add challenge to your routine in a different way,” says Winslow.

Pro tip: The key is to maintain a consistent lowering speed all the way through the bottom of the move. Don’t rush, “slow” wins this race.

Do: 8-10 Reps x 3 Sets