Best Chest And Tricep Workouts With Bodyweight To Build Muscle Mass
About
This comprehensive workout focuses on exercises using your bodyweight as the primary form of resistance, eliminating the need for external weights.
Utilizing this approach, you'll engage major muscle groups effectively while tailoring the intensity to your fitness level.
The routine is engineered to promote hypertrophy by incorporating a mix of compound and isolation exercises targeted at increasing muscle mass.
Emphasis is placed on strengthening the chest and triceps, which operate synergistically during pushing movements.
You'll perform exercises designed to develop the pectoral muscles through techniques maximizing horizontal adduction and pressing motions, simultaneously engaging tricep activation.
Prioritize proper form and adjust repetitions to align with your age, weight, and height for optimal results.
Workout 1
Chest, Triceps
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Generate My PlanThe 8 Best Chest and Tricep Exercises with Bodyweight to Build Muscle Mass
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1. Push Up
SETS LOGGED5,895,818Chest Strength95 mScoreChestPush 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, Weight17reps27reps37reps47reps2. Tricep Push Up
SETS LOGGED2,257,713Chest Strength69 mScoreChestThe 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, Weight18reps28reps38reps48reps3. Hand Release Push Up
SETS LOGGED806,763Chest Strength94 mScoreChestThe 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, Weight17reps27reps37reps47reps4. Push Up on Knees
SETS LOGGED2,002,263Chest Strength86 mScoreChestPush 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, Weight18reps28reps38reps48reps5. Rotation Push Up
SETS LOGGED424,054Chest Strength69 mScoreChestThe 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, Weight17reps27reps37reps47reps6. Cobra Triceps Extension
SETS LOGGED426,315Triceps Strength95 mScoreTricepsThe 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, Weight17reps27reps37reps47reps7. Svend Press
SETS LOGGED406,647Chest Strength90 mScoreChestThe 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, Weight18reps25lbs28reps25lbs38reps25lbs8. Downward Dog Push Up
SETS LOGGED500,990Triceps Strength72 mScoreTricepsThe Downward Dog Push Up is a push-up variation that combines yoga with strength training. It strengthens the chest, shoulders, and triceps while also improving flexibility and engaging your core and hamstrings.
How to do it
The Downward Dog Push Up is a push-up variation that combines yoga with strength training. It strengthens the chest, shoulders, and triceps while also improving flexibility and engaging your core and hamstrings.
Sets, Reps, Weight17reps27reps37reps47reps
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