Best Beginner Chest And Back Workouts With Bodyweight

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About

Embark on a well-rounded fitness routine designed to target and strengthen your pectoral muscles and upper back.

Bodyweight exercises serve as the foundation, utilizing no additional resistance beyond your own weight, which promotes increased control and coordination during routines.

These beginner-level movements, ideal for individuals with less than one year of fitness experience, ensure ease of use while emphasizing proper form and technique.

Chest exercises concentrate on horizontal pressing motions and the involvement of pectoral muscles, while back-focused routines incorporate pulling movements essential for balanced upper body development.

Integrating chest and back workouts provides comprehensive training for opposing muscle groups, fostering both strength and muscle symmetry.

By engaging in this regimen, you'll enjoy a disciplined and effective approach to building foundational upper body fitness.

The 6 Best Beginner Chest and Back Exercises with Bodyweight

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Hand Release Push Up

    SETS LOGGED
    806,763
    Chest Strength
    94 mScore
    Chest

    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

    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.

    Sets, Reps, Weight
    1
    6reps
    2
    6reps
    3
    6reps
    Full Video & Instructions

  • 2. Push Up on Knees

    SETS LOGGED
    2,002,263
    Chest Strength
    86 mScore
    Chest

    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

    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.

    Sets, Reps, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    Full Video & Instructions

  • 3. Svend Press

    SETS LOGGED
    406,647
    Chest Strength
    90 mScore
    Chest

    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

    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.

    Sets, Reps, Weight
    1
    8reps
    17.5lbs
    2
    8reps
    17.5lbs
    3
    8reps
    17.5lbs
    Full Video & Instructions

  • 4. Prone Y’s

    SETS LOGGED
    89,305
    Back Strength
    77 mScore
    Back

    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

    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.

    Full Video & Instructions

  • 5. Prone T’s

    SETS LOGGED
    67,034
    Back Strength
    78 mScore
    Back

    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

    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.

    Full Video & Instructions

  • 6. Prone I’s

    SETS LOGGED
    52,402
    Back Strength
    81 mScore
    Back

    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

    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.

    Full Video & Instructions

Alternative Workouts

Alternative Beginner Chest and Back Workouts

Alternative Beginner Workouts with Bodyweight

Alternative Chest and Back Workouts with Bodyweight