Bodyweight Chest
Choose an exercise and start building strength.
Push-Ups
The foundation of bodyweight chest training. Keep your body straight and lower yourself under control.
View Exercise →Wide Push-Ups
Place your hands slightly wider than normal to change the angle of the movement and emphasize the chest.
View Exercise →Diamond Push-Ups
A more challenging push-up variation that also places significant demand on the triceps.
View Exercise →Decline Push-Ups
Elevate your feet on a stable surface to make the push-up more challenging.
View Exercise →⭐ Chest Training Tip
Slow down your repetitions. A controlled push-up with a full range of motion is usually more valuable than rushing through a large number of repetitions.
💪 Growth & Strength
Start with a challenging variation
that allows you to perform about
8–15 controlled repetitions.
As you become stronger, you can
gradually increase repetitions.
Once you can comfortably perform
around 30 clean repetitions,
consider progressing to a harder
variation instead of simply doing
endless repetitions.
Example:
Push-Ups → Wide Push-Ups →
Diamond Push-Ups → Decline Push-Ups
⚠️ Safety First
Keep your hands and feet on a
stable surface. Maintain control
throughout the movement and avoid
allowing your lower back to sag.
Stop if you experience sharp,
sudden, or unusual pain.