Chest Bodyweight Exercises

By Mike Thiga author of The Muscle Experiment

Do you want to change the shape and size of your chest without ever going to a gym? It's possible, it's progressive and it works. If you follow the 6-week program doing the sets and reps listed below in the same order, you'll add more lean body mass to your chest guaranteed.

Perform these bodyweight chest movements 2 or 3 days every week in the exact order shown, with about 1 day's rest between each chest workout. Complete 3 X 10 to 15 reps, resting 1-2 minutes between each set.

1. Wide press-up

Performing the standard press-up, but with both your hands placed a little wider than your shoulder-width apart.

2. Alternating shuffle press-up

Starting in the standard press-up position. You then move your right hand left until both hands touch each other. You then slide your left hand a little further left until both your hands are about shoulder-width apart again. That's two press-ups, but you're only doing one rep.

3. Diamond press-up

Perform a normal press-up but with your hands touching the tips of your other hands to make the diamond shape.

4. One-arm press-up

Perform a press-up with one hand on the floor and the other supported on a 10-20cm box. Switch arms and then repeating on both arms is one rep.

5. Cross-over box press-up

Doing a one-arm press-up with one hand on the box. Switch sides and repeat is one rep.

6. Hands-on-box, diamond press-up

Perform a normal diamond press-up, but with both your hands on the box.

7. Dynamic box press-up

Placing both your hands on the box in a diamond press-up position. Slowly lower your body to the floor then press explosively off your box, so that both hands land on the floor, the box between your hands. Watch your chin. You then lower your body and then press explosively upwards so your hands then land back onto the box in your starting position. That's one rep.

When you get to this point you'll be able to complete the same exercises but as a circuit, that means taking no rest performing one exercise after the next doing 10 reps of each movement. That's one set. Rest for 1-2 minutes, then repeat for 4 sets. Do this circuit twice a week, allowing 3 days of full rest between workouts. You'll need it.

Note: For more information checkout The Lost Secrets of Bodyweight Training