Best Beginner Chest Workouts With Bodyweight

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.

Workout 1

Chest

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

Best Beginner Chest Workouts With Bodyweight

About

Workout 1

Chest

Hand Release Push Up

Push Up on Knees

Svend Press

Take the guesswork out of training.

The 3 Best Beginner Chest Exercises with Bodyweight

1. Hand Release Push Up

How to do it

2. Push Up on Knees

How to do it

3. Svend Press

How to do it

Alternative Workouts

Alternative Beginner Chest Workouts

Alternative Chest Workouts with Bodyweight

Alternative Beginner Workouts with Bodyweight