18 Best Chest Workouts Without Equipment (2025)

ByHENRY LEVI

Building a well-defined chest does not always require gym equipment. With only bodyweight exercises, you can target specific areas of your chest and improve overall strength. Simple Pushups, Decline push-ups, Diamond push-ups, Incline push-ups, Wide push-ups, Dip, Narrow push-ups, Push-up hold, Negative push-ups, Handstand push-ups, and Resistance band push-ups are the Best Chest Workouts Without Equipment. Below is a detailed guide to 18 chest exercises, their benefits, and the parts of the chest they focus on.

18 Best Chest Workouts Without Equipment
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List of 18 Best Chest Workouts Without Equipment- for boxers & athletes

  • Simple Pushup
  • Decline push-ups
  • Diamond push up
  • Incline push up
  • Plyo push-up
  • Wide push-ups
  • Dips
  • TRX push-up
  • One-arm push-up
  • Spiderman push-up
  • Narrow push up
  • One leg push ups
  • Push-up hold
  • Negative push-ups
  • Handstand push-up
  • Resistance band push ups
  • Clapping push-up

Simple Push-Up

The simple push-up is a foundational exercise that improves overall chest strength and core stability. It mainly targets the middle chest and helps to build a solid base for more advanced movements. By performing simple push-ups regularly you can achieve better muscle coordination and tone.

Best for: Beginners

Target Area: Overall chest development.

Benefits: Strengthens the chest, shoulders, and triceps while engaging the core.

Pro Tip: Maintain a controlled motion and avoid sagging your hips for maximum effectiveness.

How to Perform SIMPLE PUSH-UP

  • Lie face down and place your hands slightly wider than shoulder-width apart.
  • Keep your body straight from head to heels.
  • Lower yourself until your chest nearly touches the ground then push back up.

Decline Push-Up

To work on the upper chest, decline push-ups are the best chest workout and they are very effective. You can shift the focus to your upper pectorals and shoulders by placing your feet on an elevated surface. This exercise is ideal for athletes and boxers aiming to enhance the upper part of their chest for a balanced appearance.

Best for: Athletes and boxers

Benefits: Focuses on the upper chest muscles while increasing shoulder engagement.

Target Area: Upper chest.

Tip: Ensure your body forms a straight line to avoid unnecessary back strain.

How to Perform DECLINE PUSH-UP

  • Place your feet on a raised surface (chair or bench) and hands on the floor.
  • Perform a standard push-up with your feet elevated.

Diamond Push-Up

The diamond push-up enhances inner chest development and targeting the triceps. Placing your hands together in a diamond shape increases tension in the inner chest muscles, making it a great exercise for chest definition.

Target Area: Inner chest and triceps.

Benefits: Builds inner chest muscles and defines triceps.

Tip: Keep the movement slow to maximize inner chest muscle activation.

How to Perform DIAMOND PUSH-UP

  • Place your hands close together, forming a diamond shape with your thumbs and index fingers.
  • Lower your body and push back up while keeping your elbows close to your sides.

Incline Push-Up

Incline push-ups are perfect for beginners and target the lower chest muscles. By placing your hands on an elevated surface like a bench, you reduce the resistance, allowing for controlled motion while strengthening the lower chest.

Target Area: Lower chest.

Benefits: Emphasizes the lower chest muscles and is ideal for beginners.

Tip: Keep your core tight to stabilize your body during the motion.

How to Perform INCLINE PUSH-UP

  • Place your hands on a raised surface, such as a bench or sturdy table.
  • Perform a standard push-up with your body at an incline.

Plyo Push-Up

For explosive power and strength, plyo push-ups are unmatched. These push-ups engage the entire chest with a focus on fast-twitch muscle fibers. The explosive movement also benefits athletes and boxers who need bursts of power in their performance.

Target Area: Overall chest and explosive strength.

Benefits: Enhances explosive power and fast-twitch muscle fiber engagement.

Tip: Start with small jumps and gradually increase height to avoid injury.

How to Perform PLYO PUSH-UP

  • Perform a regular push-up but push off the ground explosively to lift your hands off the floor.
  • Land softly and immediately go into the next rep.

Wide Push-Up

Wide push-ups are a variation that shifts the emphasis to the outer chest. By positioning your hands wider than shoulder-width, you stretch and engage the chest muscles more effectively, contributing to a broader chest appearance.

Target Area: Outer chest.

Benefits: Focuses on the outer chest muscles, creating width and definition.

Tip: Avoid flaring your elbows too much to prevent shoulder strain.

How to Perform WIDE PUSH-UP

  • Place your hands wider than shoulder-width apart.
  • Lower your chest to the floor and push back up.
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Dips

Chest dips are a versatile exercise that targets the lower chest, triceps, and shoulders. Using parallel bars or sturdy furniture, dips allow you to stretch and contract the lower chest muscles effectively, building strength and mass.

Target Area: Lower chest and triceps.

Benefits: Strengthens the lower chest while also engaging the triceps.

Tip: Keep your body slightly leaning forward to emphasize the chest muscles.

How to Perform DIPS

  • Use parallel bars or the edge of two sturdy surfaces.
  • Lower your body until your elbows form a 90-degree angle, then push back up.

One-Arm Push-Up

One-arm push-ups are an advanced exercise that builds unilateral strength and core stability. This movement isolates one side of the chest at a time, ensuring balanced development and increased muscle control.

Target Area: One side of the chest at a time.

Benefits: Builds unilateral strength and improves balance.

Tip: Start with your knees on the floor if this is too challenging.

How to Perform ONE-ARM PUSH-UP

  • Place one hand on the ground and the other behind your back.
  • Lower yourself and push back up using one arm.

Spiderman Push-Up

The Spiderman push-up adds a dynamic element by engaging the core and chest simultaneously. This exercise works the middle and lower chest and is excellent for athletes and boxers looking to improve stability and mobility.

Target Area: Lower chest and obliques.

Benefits: Strengthens the chest while also engaging the core and oblique muscles.

Tip: Keep your movements smooth for better muscle activation.

How to Perform SPIDERMAN PUSH-UP

  • Perform a standard push-up, but as you lower, bring one knee toward the same-side elbow.
  • Alternate sides with each repetition.

Narrow Push-Up

Narrow push-ups are a great way to focus on the inner chest muscles and triceps. By placing your hands close together under your chest, you create a more concentrated tension in these areas, enhancing muscle growth.

Target Area: Inner chest and triceps.

Benefits: Targets the inner chest and strengthens the triceps.

Tip: Avoid locking your elbows at the top to maintain tension.

How to Perform NARROW PUSH-UP

  • Place your hands closer than shoulder-width apart.
  • Perform a regular push-up with elbows tucked close to your body.

One-Leg Push-Up

Adding instability to your push-up routine, the one-leg push-up increases core engagement while targeting the middle chest. It’s a great way to add variety and challenge to your best chest workouts.

Target Area: Chest, core, and balance.

Benefits: Adds instability to engage the core and chest muscles more intensely.

Tip: Keep your raised leg straight and avoid twisting your hips.

How to Perform ONE-LEG PUSH-UP

  • Lift one leg off the ground and perform a standard push-up.
  • Switch legs with each set.

Push-Up Hold

For building endurance, the push-up hold is a fantastic option. By pausing midway through a push-up, you increase time under tension, which leads to better muscle growth and improved strength in the entire chest.

Target Area: Overall chest

Benefits: Builds endurance and muscle stability.

Tip: Focus on controlled breathing during the hold.

How to Perform PUSH-UP HOLD

  • Lower yourself into the bottom position of a push-up and hold for a set time (e.g., 10 seconds).
  • Push back up to complete the rep.

Negative Push-Up

Negative push-ups focus on the eccentric phase of the movement, where you lower your body slowly. This exercise strengthens the entire chest while promoting controlled motion for muscle growth.

Target Area: Chest and stabilizers.

Benefits: Builds strength through slow, controlled movements.

Tip: Concentrate on the downward motion to maximize muscle engagement.

How to Perform NEGATIVE PUSH-UP

  • Slowly lower yourself over 5–10 seconds, then push back up quickly.
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Handstand Push-Up

While primarily targeting the shoulders, handstand push-ups also engage the upper chest. Balancing in a handstand position and lowering your body requires significant upper-body strength and coordination.

Target Area: Upper chest and shoulders.

Benefits: Develops upper chest strength and shoulder stability.

Tip: Keep your core tight to avoid losing balance.

How to Perform HANDSTAND PUSH UP

  • Kick up into a handstand position against a wall.
  • Lower yourself slowly and push back up.

Resistance Band Push Up

Adding resistance bands to your push-ups increases intensity and muscle activation. This exercise targets the entire chest and helps you progress by introducing external resistance to your routine.

Target Area: Overall chest.

Benefits: Adds resistance to increase intensity and strength.

Tip: Use a band with appropriate tension for your fitness level.

How to Perform RESISTANCE BAND PUSH UP

  • Wrap a resistance band across your back and hold it under your hands.
  • Perform a standard push-up against the resistance.

TRX Push Up

TRX push-ups take the best chest workouts to the next level by engaging stability muscles. Using TRX straps allows for a greater range of motion and improved muscle activation across the entire chest.

Target Area: Entire chest with added instability.

Benefits: Strengthens chest muscles and improves stability.

Tip: Keep your body straight and avoid excessive swinging.

How to Perform TRX PUSH UP

  • Use TRX straps and perform push-ups with your hands gripping the straps.

Clapping Push Up

Clapping push-ups are an explosive movement that enhances chest power and fast-twitch muscle activation. By pushing off the ground with enough force to clap your hands, you build explosive strength that translates into athletic performance.

Target Area: Overall chest and explosive strength.

Benefits: Improves power and chest muscle reaction.

Tip: Land softly to avoid wrist strain.

How to Perform CLAPPING PUSH UPs

  • Push up explosively and clap your hands before landing.
Sr No.ExerciseRepsSets RestBest for
#01Simple Pushup12–203–430–60 secondsBeginners
#02Decline push-ups10–15360 secondsBeginners
#03Diamond push up8–12330–60 secondsBeginners
#04Incline push up6–103–460–90 secondsBeginners
#05Plyo push-up12–20360 secondsPro
#06Wide push-ups8–123–430–60 secondsAthletes/Boxers
#07Dips10–15360 secondsBeginners
#08Standard push-up6–103–490 secondsPro
#09One-arm push-up8–12360 secondsAthletes/Boxers
#10Spiderman push-up12–203–490 secondsPro
#11Narrow push up6–10360 secondsPro
#12One leg push ups10–153–430–60 secondsPro
#13Push-up hold6–10390 secondsPro
#14Negative push-ups8–123–430–60 secondsAthletes/Boxers
#15Handstand push-up12–20390 secondsPro/Boxers
#16Resistance band push ups10–15360 secondsAthletes/Boxers
#17TRX push-up8–123–460–90 secondsAthletes/Boxers
#18Clapping push-up12–20330–60 secondsAthletes/Boxers

Frequently ask questions

Yes, bodyweight exercises like push-ups, dips, and their variations can effectively build chest muscles.

Incline push-ups are the best chest workout without equipment for beginners. Because they reduce resistance. And help beginners for better control and strength.

Decline push-ups are the best chest workout without equipment that perfectly focuses on the upper chest.

Diamond push-ups target the inner chest. It also develops and strengthens the triceps. 

Perform these best chest exercises 2–3 times per week with proper recovery time between sessions because recovery allows muscles to grow.

Conclusion

These 18 best exercises & workouts are effective for building and defining your chest without any equipment. Incorporate them into your fitness routine to target specific areas, enhance strength, and achieve a balanced, muscular chest. Let me know if you need further refinements.

Author

  • I am a passionate writer and boxing enthusiast with extensive experience in reviewing and analyzing sports equipment. With a keen eye for detail, focus on delivering insightful content that helps readers make informed decisions. My work on reviewingboxing.com provides expert recommendations on the best boxing gear, ensuring that athletes of all levels have the tools they need to excel. When not writing, I enjoy practicing boxing techniques and staying up-to-date on the latest trends in the sport.

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