Best Advanced Chest And Back Workouts With Bodyweight

Push ups are a simple and effective exercise for strengthening your upper body using just your body weight. They are easy to do anywhere and are great for beginners and advanced exercisers alike.

How to do it

1. Start with your hands on the floor, slightly wider than your shoulders.
2. Keep your body straight, with your core engaged and hips extended.
3. Bend your elbows, lowering your chest towards the floor at a 45-degree angle with your arms.
4. Push back up to the starting position.

The Tricep Push Up is a bodyweight exercise that strengthens your chest, triceps, and shoulders. By keeping your elbows close to your sides, you emphasize the tricep muscles more than regular push ups.

How to do it

1. Lie face down with your legs straight and hands below your chest, elbows tucked in.
2. Push up by straightening your arms, keeping your body in a straight line from head to heels.
3. Lower your chest back down by bending your elbows.

The Hand Release Push Up is a modified version of the standard push up that helps improve your strength by ensuring full range of motion. By lifting your hands off the ground at the bottom of the movement, you engage your muscles more effectively during the exercise.

How to do it

1. Lie on the floor face down.
2. Position your hands in line with your chest, slightly wider than shoulder-width apart.
3. Keep your legs straight and your toes pointed down.
4. Engage your core to maintain a straight line from head to heels.
5. Bend your elbows and lower your chest to the floor.
6. Lift your hands off the ground for a moment, then place them back down.
7. Push your body back up to the starting position by extending your arms.

Push Up on Knees is an easier version of the regular Push Up, suitable for beginners. It works your chest, shoulders, and triceps while helping you build strength to eventually do full Push Ups.

How to do it

1. Start on your knees with your hands on the floor under your shoulders.
2. Keep your body straight from your shoulders to your knees.
3. Lower your chest towards the ground by bending your elbows at about a 45-degree angle.
4. Push back up to the starting position.

The Rotation Push Up adds a twist to the regular push-up, working your chest, shoulders, and side muscles (obliques). This exercise improves core strength and stability while making your workout more functional.

How to do it

1. Lie face down with your legs straight and hands on the ground beside your chest.
2. Push up until your body forms a straight line from head to heels.
3. Shift your weight to your right arm and lift your left arm up towards the ceiling.
4. Lower your left arm back to the ground and do a push-up.
5. Switch sides and repeat.

The Single Arm Push Up is a challenging exercise that strengthens your chest, shoulders, and triceps while also engaging your core. It requires balance and stability due to the use of one arm, making it a more advanced variation of the standard Push Up.

How to do it

1. Start with one arm extended beside your body and the other hand on the floor outside your shoulder.
2. Keep your feet together and support your weight on your toes, maintaining a straight line from your heels to shoulders.
3. Bend your elbow of the supporting arm, keeping it close to your body, while tightening your core.
4. Lower your body until your chest is just above the floor, then push back up to the starting position.

The Svend Press is an exercise that strengthens the chest, shoulders, and triceps by pressing two plates together. It helps activate the chest muscles more effectively, making it a valuable addition to your chest workout.

How to do it

1. Stand up straight with your feet shoulder-width apart.
2. Hold two light barbell plates together with both hands at chest height.
3. Press the plates together and push them forward in front of your chest.
4. Return to the starting position by bending your elbows and keeping the plates pressed.

Prone Y's are a simple exercise for strengthening the upper back and shoulders. By lying on your stomach and lifting your arms in a Y shape, you can improve your posture and shoulder stability, helping to prevent injuries.

How to do it

1. Lie face down on a mat or the floor.
2. Extend your arms at a 45-degree angle to form a 'Y'.
3. Keep your palms flat on the ground.
4. Lift your arms off the ground using your back muscles.
5. Engage your core and keep your arms straight.
6. Hold the position briefly, then lower your arms back down.

Prone T's is an exercise that strengthens the muscles between your shoulder blades and the back of your shoulders. By lying face down and raising your arms to the side, you can improve shoulder stability and posture while targeting the upper back.

How to do it

1. Lie face down on a mat or the ground.
2. Extend your arms straight out to the sides with palms down in a 'T' position.
3. Engage your back muscles and lift your arms off the ground.
4. Keep your core tight and arms straight while holding the position briefly.
5. Lower your arms back to the ground.
6. Repeat the exercise.

Prone I's are a simple exercise to strengthen the upper back, especially the lower trapezius muscles. By lying face down and lifting your arms overhead to form an 'I', you can improve your posture and shoulder stability.

How to do it

1. Lie face down on a mat.
2. Extend your arms straight overhead with palms on the ground, looking like an 'I'.
3. Lift your arms off the ground by squeezing your back muscles.
4. Keep your core tight and arms straight.
5. Hold for a moment, then lower your arms back down.
6. Repeat the exercise.