Best Beginner Chest Workouts With Bodyweight

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About

This beginner-friendly chest workout relies exclusively on bodyweight exercises, requiring no additional resistance equipment to perform effectively.

It is tailored for individuals with under a year of fitness experience, focusing on basic yet productive movements that mitigate potential risk of injury.

The routines emphasize activating the pectoral muscles, located on the front of the upper torso, through well-controlled and structured exercises.

Regardless of your starting capability, these exercises offer a solid foundation to enhance upper body strength and stability.

The 3 Best Beginner Chest 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

Alternative Workouts

Alternative Beginner Chest Workouts

Alternative Chest Workouts with Bodyweight

Alternative Beginner Workouts with Bodyweight