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Best Body Weight Chest Exercises You Can Do at Home

Being a routine gym goer, you might hate the idea of doing calisthenic body weight exercises.  But sometimes, the situation warrants it.  If you’re stuck at home or don’t want to put the money into a gym membership, there are still ways you can get ripped and fit without paying out of pocket.  

This weeks blog will focus the best body weight chest exercises you can do at home.

Keep in mind:

  • You need to keep in mind that your chest has four parts; lower, upper, inner and outer.  Most of these exercises will hit all four parts at once but for best results, you should shoot for training each part separately.
  • Always increase the difficulty and stress on the muscle group.  Increase resistance by alternating the routine to change it up so that each group isn’t getting worked more than the other.
  • Make sure you are performing the moves correctly.  Without correct form, you could injure yourself and not see the results you are working so hard for.  


Push-ups are the best body weight exercise to do at home to build your chest.  But what some don’t know is there are hundreds of ways to work your chest with different push-up variations

Pushups are so beneficial because they don’t just target the chest but also will workout your biceps and core.  All in one move.  

How To Target the Four Parts:

  • Upper chest - You need to raise your feet. In this case, use a chair or box to put your feet on as you perform the exercise.  The lower the angle, the easier it is, but do not put your feet too high as it will put more tension on your shoulders.
  • Lower chest- Perform the push ups in a decline position.  Like using the chair example, but this time put your hands on the chair to do push-ups.   This movement is not too difficult so you may want to raise the number of sets and reps.
  • Outer part - You need to place your hands wider, more than shoulder width apart.
  • Inner part - You want to put your hands closer, also known as a diamond push-up

There are literally hundreds of ways to do various push-ups to build your chest.  It basically boils down to finding a set routine that works for you and then always increasing the difficulty from there.  

Video by Calisthenics & Weight Training

Use a Suspension Trainer

As complex as using a suspension trainer can be, there are 4 easy and efficient chest exercises you can do using a suspension trainer to build chest muscle.

Chest Fly

  • Turn your back to the door anchor and place hands into the trainer with the straps going over your arms and shoulders.  
  • Steps you feet back behind you, pressing into the trainer in an incline
  • Slowly spread your arms out allowing your chest to lower towards the ground and bending your elbows slightly.
  • Return to the top starting position

Standard Push-UP with Trainer

  • You can adjust the difficulty of your push-up depending on where you place your feet.  For an easier set, step forward more of an upright position to perform push-ups.  For a harder set, step farther backward into more of an incline position to perform push-ups.
  • Lower your chest to the grown, swinging your wrists slowly, out to the sides.
  • Return to the start position bringing your hands together again in front of you.  

Push-Ups - Knee In

  • Put your feet into the suspension trainer handles with your arms under you in a regular push up position
  • Perform a regular push up going down, but when you come back up, pull your knees into your chest for some added core build.
  • The set will look like this: push-up down, push up, knees in, knees out, push-up down, repeat

Push-Ups - Knee To Elbow

  • This variation is the same as above but instead of simply bringing your knees to your elbows, alternating.
  • Perform a push-up and in the start position alternate which elbow you pull your knees to.  

To see these four suspension trainer chest exercises, check out this great training video by Caseytats


These chest exercises will give you a good chest workout at home without the need for any gym equipment (apart from the suspension trainer of course). Change the order you do them in each week to ensure that each exercise gets a turn going first at the start of your chest workout when your muscles are fresh and ready for a good workout.

Aim to do between 10 and 15 reps for each exercise and do three sets for each one so your workout looks something like this:

  • Warm up - Jump Rope or Cardio
  • Diamond Push-Up - working outer chest: 3 sets of 10 reps
  • Regular push-Up - working middle chest: 3 sets of 10 reps
  • Decline Push-Ups working lower chest: 3 sets of 10 reps
  • Incline Push -Ups working upper chest: 3 sets of 10 reps

By performing daily push-up exercises that target the 4 muscle groups in the chest, you can easily build strength as if you had your own gym membership.  The bonus is you were able to do it from the comfort of home, and will some simple tools and routine.  Remember to always build from the ground up and make each day a little more challenging than the last.  

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Greg Thompson on September 11 2017 at 05:22PM


Stanimir Mihov on August 09 2017 at 06:34AM

My suggestion (Video) for 14 of the Most Effective Upper Body Exercises you can do At Home – Chest, Shoulders, Triceps and ABS (in difficulty order).

Check them @ YouTube: https://www.youtube.com/watch?v=13rpPSb10y4

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