It’s accurate: If you desire to obtain an exceptionally good chest workout, weights are your companion. The leading three exercises for recruiting and fortifying the pectoral (chest) muscles all involve utilizing weights or a weight machine as resistance, in accordance with a study conducted by the American Council on Exercise. (See: Dumbbell bench presses and chest flies.)

That being said, if you do not possess any genuine equipment on hand, you can still achieve a substantial chest workout at home with one of the finest bodyweight movements available: the push-up. In this chest workout without weights, you’ll progress through five push-up variations that target different angles of your chest — in addition to your triceps, core, and back. Rest assured, the movements may appear straightforward, but they will induce perspiration in no time. (If you’re prepared to advance, acquire an inexpensive pair of dumbbells and a medicine ball and attempt this chest workout for women.)

How it functions: Prepare by warming up, then perform each movement for the specified number of repetitions. Repeat the circuit three times in total for an intense chest workout without weights.

What you’ll require: an elevated surface approximately a foot high (such as a step) or a medicine ball

Diamond-Leg Push-Up

Peter Ardito

Don’t disregard this modified push-up variation because you believe you’re too strong. This array of stacked push-up movements is guaranteed to exhaust your upper body muscles, so it’s prudent to commence the chest workout without weights gently.

A. Initiate in a table-top position on the floor with hands directly beneath shoulders and knees under hips. Walk knees backward until the body forms a straight line from head to knees, then elevate the heels together.

B. Engage the core by tucking the tailbone and drawing the navel towards the spine. Stabilize the lats by drawing the shoulders down and away from the ears.

Extend the forearms laterally so that the arms create a 45-degree angle in relation to the torso.

C. Gaze downwards and slightly forwards to maintain a neutral neck position and activate the core muscles. Gradually flex the elbows to descend, halting roughly 3 inches above the ground.

D. Extend the arms to push away from the floor and return to the initial stance.

Perform 10 repetitions.

Hand-Release Push-Up

Peter Ardito

Going all the way down to the floor enables you to access a wider range of motion, allowing for the recruitment of additional muscles and the development of greater strength through this at-home chest workout routine.

A. Commence in a high plank position on the ground, with the hands directly beneath the shoulders and the legs fully extended, maintaining a hip-width distance between the feet.

B. Activate the core by tilting the tailbone and bringing the navel towards the spine. Stabilize the latissimus dorsi by drawing the shoulders downwards and away from the ears. Engage the glutes and quadriceps. Push the elbows outwards, forming a 45-degree angle with the body.

C. Fixate the gaze downwards to ensure the neck remains in a neutral position. Activate the core and ensure that the body creates a straight line from the head to the toes. Gradually flex the elbows to lower the body entirely to the floor.

D. After lying on the floor, momentarily lift both palms off the ground. Subsequently, press the palms back down onto the ground and push away to return to the starting position.

Perform 10 repetitions.

Push-Up Hold

Peter Ardito

Remember that more repetitions do not necessarily translate to better outcomes. This holds particularly true for isometric exercises, which enhance muscular endurance by maintaining a fixed position against the force of gravity or a machine. This weightless chest workout routine is challenging, but fortunately, only five repetitions are required! (By the way, this exercise also works wonders for the muscles in your back.)

A. Initiate the exercise in a high plank position on the floor, with the hands directly beneath the shoulders and the legs fully extended, maintaining a hip-width distance between the feet.

B. Activate the core by tilting the tailbone and drawing the navel towards the spine. Stabilize the latissimus dorsi by drawing the shoulders downwards and away from the ears. Engage the glutes and quadriceps. Push the elbows outwards, forming a 45-degree angle with the body.

C. Fixate the gaze downwards to ensure the neck stays in a neutral position. Activate the core and ensure that the body forms a straight line from the head to the toes. Gradually flex the elbows to lower the body, halting roughly 3 inches above the floor. Maintain this position for one deep breath.

D. Push away from the floor to raise halfway back up to the starting position and hold for one deep breath.

E. Gradually flex the elbows to lower the body, halting roughly 3 inches above the floor.

Retain for 1 profound inhalation.

F. Elevate yourself from the floor to press halfway up to the initial position and hold for 1 deep breath. Then, elevate yourself from the floor to extend arms and return to the initial position.

Perform 5 repetitions.

Asymmetrical Push-Up

Peter Ardito

Performing a push-up with your hands on different levels will compel you to utilize each arm independently — and you’ll observe which one requires more extensive effort. You can utilize a medicine ball, as demonstrated in the demonstration, another form of ball (consider: basketball) or an elevated surface such as a yoga block or step. Nevertheless, executing this chest workout at home exercise on something unsteady (read: an object that can roll) presents an additional challenge.

A. Initiate in a high plank position on the floor with the right hand on the floor directly below the shoulders, the left hand placed on a medicine ball beneath the shoulders, legs extended, and feet hip-width apart.

B. Activate the core by tucking the tailbone and drawing the navel toward the spine. Stabilize the latissimus dorsi by drawing the shoulders down and away from the ears. Engage the glutes and quadriceps. Push the elbows outward so that the arms form a 45-degree angle to the body.

C. Gaze downward to maintain a neutral neck, engage the core, and ensure that the body forms a straight line from head to toe. Slowly flex at the elbows to lower the body, stopping approximately 3 inches above the floor.

D. Elevate yourself from the floor to return to the initial position.

Perform 8 repetitions. Switch sides; repeat.

Push-Up Jack

Incorporate a session of cardiovascular exercise while you’re working your chest muscles to drastically increase your heart rate. This push-up jack is the ideal high-intensity finisher for this chest workout without weights.

A. Initiate in a high plank position on the floor with the hands directly below the shoulders and legs extended, feet hip-width apart.

B. Activate the core by tucking the tailbone and drawing the navel toward the spine. Stabilize the latissimus dorsi by drawing the shoulders down and away from the ears. Engage the glutes and quadriceps. Push the elbows outward so that the arms form a 45-degree angle to the body.

C. Gaze downward to maintain a neutral neck, engage the core, and ensure that the body forms a straight line from head to toe. Slowly flex at the elbows to lower the body, stopping approximately 3 inches above the floor. While the body descends, jump both feet out to the sides into a jack.

D. Elevate yourself from the floor and jump feet together to return to the initial position.

Perform 10 repetitions.

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