The Best Exercises for Your Chest Bodyweight-NICK RANA

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.

1. Traditional pushup

Place your hands on the floor at shoulder-width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.

2. Dip

Suspend yourself over the bars of a dip station. Lower your body until your upper arms are parallel to the floor.

3. Star plank

Get into pushup position. Move your arms and feet apart as wide as possible—your body will make a star shape. Hold the position with your torso straight and abs braced.

4. Dive-bomber pushup

Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.

5. Plank reach under

Start in a plank position, with your arms placed directly beneath your shoulders. Starting with your left arm, maintain the plank position as you touch your left arm to your right knee. Alternate sides.

6. Medicine ball pushup

Place a medicine ball on the floor and get into pushup position, gripping the ball with hands and fingers pointing down. Lower your chest to the ball and push up. Rest 45 seconds after each set. Starting with your left arm, maintain the plank position as you touch your left arm to your right knee.

7. Suspension trainer flye

Grab a suspension trainer. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.

8. Wide-grip pushup

Place your hands wider than shoulder-width, and perform pushups.

9. Feet-elevated pushup

Rest your feet on a box, bench, or mats so that your body forms a straight line parallel to the floor. Perform pushups.

10. Suspension trainer pushup

Attach the suspension trainer to a sturdy overhead object and lengthen the straps to a point at which you’re sure you can do 10–12 pushups. (You can lower the handles over time to make the set harder, and later elevate your feet; shorten the straps to make it easier.) Grasp the handles and get into pushup position with hands under your shoulders. Your entire body should be straight, and your core braced.

The Best Exercises for Your Chest Bodyweight-NICK RANA