Best Beginner Chest And Tricep Workouts With Bodyweight

About

This workout incorporates exercises that engage your chest and triceps through bodyweight movements.

Bodyweight routines utilize your own mass to create resistance without additional equipment, although supports may be used for positioning.

Targeting the pectoral muscles on the front upper torso, this plan includes movements such as presses that simulate pushing motions.

Beginner-friendly routines ensure a lower risk of injury and prioritize learning form, suitable for those with under one year of experience.

These exercises blend chest-targeting compounds with synergistic tricep activations, creating an effective partnership of muscle engagement.

Join this program for a foundational approach to building strength in these essential muscle groups.

Workout 1

Chest, Triceps

The 4 Best Beginner Chest and Tricep Exercises with Bodyweight

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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. Cobra Triceps Extension
SETS LOGGED
426,315
Triceps Strength
95 mScore
Triceps
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
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.
Sets, Reps, Weight
1
6reps
2
6reps
3
6reps
Full Video & Instructions
4. 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

Best Beginner Chest And Tricep Workouts With Bodyweight

About

Workout 1

Chest, Triceps

Hand Release Push Up

Cobra Triceps Extension

Push Up on Knees

Svend Press

Take the guesswork out of training.

The 4 Best Beginner Chest and Tricep Exercises with Bodyweight

1. Hand Release Push Up

How to do it

2. Push Up on Knees

How to do it

3. Cobra Triceps Extension

How to do it

4. Svend Press

How to do it

Alternative Workouts

Alternative Chest and Tricep Workouts with Bodyweight

Alternative Beginner Chest and Tricep Workouts

Alternative Beginner Workouts with Bodyweight