Best Advanced Chest And Tricep 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.

Diamond Push Ups are a challenging variation of the standard Tricep Push Up, focusing on your chest and triceps. By placing your hands together in a diamond shape, you also engage your core for stability.

How to do it

1. Place your palms under your chest, forming a diamond with your index fingers and thumbs.
2. Lift your body into a straight line from your shoulders to your heels.
3. Bend your elbows to lower your chest to your hands, then push back up to the starting position. Keep your body straight by using your core.

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 Cobra Triceps Extension is a bodyweight exercise that helps strengthen your triceps while improving your push-up form. It's ideal for beginners looking to build up their arm strength without needing equipment.

How to do it

1. Lie face down on the ground with your hands shoulder-width apart.
2. Push through your palms to lift your torso off the ground, keeping your hips down.
3. Hold at the top for a moment, feeling the tension in your triceps.
4. Lower your torso back to the ground slowly, maintaining tension in your triceps.
5. Keep your elbows close to your body throughout the movement.

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.

The Downward Dog Push Up is a push-up variation that combines yoga with strength training. It strengthens the chest, shoulders, and triceps while also improving flexibility and engaging your core and hamstrings.

How to do it

1. Start in a downward dog position with your hands under your shoulders and hips pushed back.
2. Bend your elbows and bring your chest down towards the floor between your hands.
3. Push forward into an upward dog position with your hips close to the floor.
4. Return to the downward dog position and repeat the exercise.