Best Chest And Back Workouts With Bodyweight

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About

Engage in a comprehensive workout consisting of bodyweight-focused exercises designed to enhance strength and definition in your chest and back muscles.

Bodyweight exercises eschew additional resistance equipment, instead relying on your own body's mass to provide the necessary challenge, though positioning assists such as benches or bars may be utilized.

The chest, comprising the pectoral muscle group, benefits from horizontal pressing movements and adduction-focused exercises, while the back, located in the upper posterior torso, is strengthened through activities emphasizing pulling.

Pairing these groups in tandem ensures balanced muscle engagement, addressing both push and pull dynamics for a harmonized upper-body regimen.

Workout 1

Chest, Back

Workout 2

Chest, Back

The 9 Best Chest and Back Exercises with Bodyweight

Ranked By

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

1. Push Up
SETS LOGGED
5,895,818
Chest Strength
95 mScore
Chest
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
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.
Sets, Reps, Weight
1
7reps
2
7reps
3
7reps
4
7reps
Full Video & Instructions
2. Tricep Push Up
SETS LOGGED
2,257,713
Chest Strength
69 mScore
Chest
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
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.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
4
8reps
Full Video & Instructions
3. 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
7reps
2
7reps
3
7reps
4
7reps
Full Video & Instructions
4. 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
4
8reps
Full Video & Instructions
5. Rotation Push Up
SETS LOGGED
424,054
Chest Strength
69 mScore
Chest
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
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.
Sets, Reps, Weight
1
7reps
2
7reps
3
7reps
4
7reps
Full Video & Instructions
6. 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
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
7. 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
8. 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
9. 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