To develop a killer physique and a strong, functional upper body, it’s important to train your chest. Your pecs play a role in everyday tasks, like carrying heavy things, pushing open doors, getting up off the ground, and even sitting up straighter. Fortunately, you can build your chest muscles — not to mention your triceps, shoulders, and core — with a few simple bodyweight chest exercises.
All you need for these seven push-up variations is your body weight, a bit of floor space, and an elevated surface like a chair or exercise ball.
1. Push-Up
- Assume a high-plank position with your feet together, arms straight, hands about shoulder width, and your body straight from head to heels. Engage your glutes and core to lock your body into position.
- Keeping your elbows tucked toward your sides, lower your torso until your chest is within a few inches of the floor.
- Pause, then push yourself back up to the starting position.
2. Plyometric Push-Up
- Assume a high-plank position with your feet together, arms straight, hands about shoulder width, and your body straight from head to heels. Engage your glutes and core to lock your body into position.
- Keeping your elbows tucked toward your sides, lower your torso until your chest is within a few inches of the floor, then push up with enough force for your hands to leave the ground.
- Land softly, transitioning immediately into your next rep.
3. Power Push-Up
- From a standing position, push your hips back and lower yourself into a squat as you bend your elbows and raise your hands in front of you (as if you’re preparing to catch a ball). Keep your core engaged and your back flat. This is the starting position.
- Place your hands on the floor and jump your feet back into a high-plank position.
- Do a push-up, lowering your chest to within a few inches of the floor.
- Push yourself back up explosively so your hands come off the floor, and simultaneously jump your feet forward, returning to the starting position.
4. Spiderman Push-Up
- Assume a high-plank position.
- Keeping your core engaged and elbows tucked toward your sides, simultaneously lower your chest to within a few inches of the floor and bring your right knee as close as you can to your right elbow.
- Pause, then push yourself back up to the starting position.
- Repeat, this time bringing your left knee to your left elbow.
- Continue alternating sides with each rep.
5. Staggered Push-Up
- Assume a high plank position, but with your right hand slightly higher than your shoulders and your left hand slightly lower.
- Lower your chest to within a few inches of the floor, pause, then push yourself back up to the starting position.
- Repeat, this time with your left hand higher and your right hand lower.
- Continue alternating hand positions with each rep.
6. Decline Push-Up
- Assume a high plank position but with your feet elevated on a sturdy box, bench, or step.
- Keeping your core engaged, body straight, and elbows tucked toward your sides, lower your chest to within a few inches of the floor.
- Pause, and then push yourself back up to the starting position.
- To make this exercise harder, place your feet on an unstable surface, like a stability ball or Bosu ball.
7. Inchworm Push-Up
- Stand with your feet hip-width apart and your arms by your sides. This is the starting position.
- Keeping your back flat and core engaged, hinge forward at your hips and place your hands on the floor (you can bend your knees slightly if you need to).
- Walk your hands forward until you are in a high-plank position, and lower your chest to within a few inches of the floor.
- Pause, then reverse the entire movement sequence to return to the starting position.
