Body weight workouts are mostly opted to achieve a great physique. A dedicated bodyweight routine can help a person to achieve killer looks. Body weight chest exercises incorporate different activities that help to target different muscles of the chest and others as well. Before starting body weight chest workouts a person should prefer warming up a body that reduces the probability of injuries. Read also: Cobra pose yoga and its health benefits
Benefits Of Bodyweight Chest Workouts
- Body weight chest workouts help in building functional strength. It mostly works on pectoralis major and pectoralis minor, which comprises the chest.
- Body weight chest exercises contribute to upper body strength output. When a person learns to master the movements the weights can be gradually increased to make the movements more challenging.
- They are great for improving posture as pectoral minor muscles are connected to ribs that we often use to sit and stand.
- Body weight chest workouts are beneficial to strengthen the entire upper body as during each movement chest muscles are involved.
- When a person performs push-ups both arms and shoulders are brought into the mix during chest workouts. They should work accordingly to perform smooth repetitions. When push-ups are performed it can increase your heart rate and performance starts to burn calories through sweating.
15 Body Weight Chest Workouts To Be Performed
1. Wide grip push-ups
Push-ups are undoubtedly one of the best chest exercises that directly target your pectoral muscles along with triceps. For beginners, it might be difficult to perform as total body weight is placed on arms with consistent practice a person can easily perform 20 to 30 push-ups at a time. It burns 7 calories per minute.
How to do
- Lie down with your back facing upside.
- Keep distance between arms and lower yourself in order to pump up pectoral muscles.
- Wide grid push-ups target the outer pecs and front deltoids.
- Balance your body on your toes and keep a few inches distance between your arms.
- Keep your spine straight and press down. Keep your core engaged.
- When pushing back from the ground squeeze your chest and keep yourself in the same position.
2. Incline Push-Ups
These push-ups are performed at heights which can be a little bit more challenging to perform. These push-ups focus on the lower pectorals and triceps and make them strong enough. It burns 7 calories per minute.
How to do
- In order to perform incline push-ups use a chair or bench which should be 16 to 18 inches high.
- Place hands on edge of the seat with shoulders width wide apart.
- Keep your arms straight and your body should be approximately 45 degrees from the ground.
- Keep your body straight and lower down towards the bench then perform push-ups of 10 to 12 reps.
3. Burpees
This is a fantastic overall body workout that includes chest workouts as well. they are great for calorie burning as well and help to tone down different muscles of the body. One burpee burns 10 calories. Read also: Burpees Exercise Benefits and Weight loss
How to do
- Stand in a standing position with feet wide apart.
- Then squat down and put your hands on the floor then jump back into a plank.
- After that lower down into a push-up and when you lift back up, jump your feet back towards your hands to squat back ups.
- Perform at least 5 to 10 at the beginning level.
4. Standing chest press
This workout can be used when a performing person cannot find a bench. Apart from targeting pecs and shoulders, it also targets biceps, triceps, back muscles, and abdomen too. Every hour 180 to 360 calories can be burned.
How to do
- For this resistance band is needed, it should be tied around a pole or other support at shoulder level.
- Hold the resistance band and stand forward so that band is close.
- Elbows extension is not required, slowly bend your arms and then back to normal.
- Perform at least 10 to 15 reps.
5. Dips
They can be performed with dip bars or even 2 chairs can be used of the same height but they should not slide off. They are upper body strength exercises that mainly help to train the triceps, pectoral muscles, and muscles of the back. 30 minutes moderate workout burns 125 calories.
How to do
- If chairs are used, a person should stand between them and both the seats of chairs should face away from each other,
- The distance between chairs should be 20 inches.
- A person needs to lift to full arm extension but feet should be crossed over one another.
- Keep your posture in control and lower down and push through the chest and again pull back.
- Perform 10 to 15 reps.
6. Suspension Trainer Flye
Suspension trainer flye is a gym workout that helps to target upper and lower traps. It also involves the middle back and shoulders too. It burns 7 calories per minute. Read also: Best Cardio Exercise for Weight loss at Home
How to do
- Grab a suspension trainer.
- Open arms to your sides and face your palms until shoulder blades are squeezed together.
- Bend your elbows a little bit and perform 10 to 15 reps.
7. Plank to push-ups
Plank to push-ups is great to blast your chest and core as well when combined together. It burns 2 calories per minute.
How to do
- Start with the forearm plank position.
- Raise your body into a push-up position by using one arm at a time.
- Focus on pushing up with triceps and lower down to forearm plank one arm at a time.
8. Decline push-ups
Their main benefit helps to build strong upper chest muscles. As the body is in a decline position, upper pecs and muscles in the shoulders are usually targeted. It provides overall upper body strength too. At least 7 calories per minute should be burned.
How to do
- This is another variation of traditional push up in which feet are elevated higher than hands.
- In order to perform it use a higher chair or a bench.
- One thing to be kept in mind is the higher the height the better movement can be performed.
- Keep your hands on the floor with your feet on a chair or bench. Lower down into a push-up position towards the ground. Perform 8 to 10 push-ups at least.
9. Pull-Ups
Pull-ups seem to look very simple. But n reality they are pretty hard to perform and work best for the shoulders and chest. One pull-up burns one calorie. Read also: Skipping or Jumping Rope For Weight Loss
How to do
- Hang yourself with any bar with an overhand grip.
- Squeeze your shoulder blades back and down to raise the body.
- Pull up with arms until chin reaches the bar and then lower down again.
- As such perform 10 to 15 reps.
10. Jumping Jacks
Jumping jacks are full-body plyometric workouts that mainly target glutes, quadriceps, calves, and hips. They activate core and shoulder muscles and work for the full body as well. 8 calories per minute can be burned.
How to do
- In an upright position keep your legs together and arms by your side.
- Bend your knees slightly and jump up.
- While jumping separate your legs to hip-width apart.
- At the same time move your arms up away from the body.
- Perform 25 to 30 reps.
11. Stationery Lunge
They target glutes, quadriceps, and hamstrings. They are great for supporting the entire body from upper to lower body moves. It helps to burn 6 calories per minute.
How to do
- A lunge position is obtained by stepping out in front with one leg.
- Drop on your knees to the ground.
- Stand back and keep your feet bend.
- Perform 10 to 15 reps.
12. Spiderman Press Up
This workout targets the core muscles along with deep stabilizing muscles of the abdomen and back too. It burns 7 calories per minute. Read also: Resistance Training For Weight Loss
How to do
- Obtain a press-up position and lower body towards the floor.
- Bring the right knee to the right elbow by keeping it off from the ground.
- Press back up and return your leg to starting position. Repeat with other legs.
- 15 to 20 reps need to be performed.
13. Cross Over Elevated Press Up
It works on the triceps, and shoulder muscles along with pectoral muscles. Proper form should be used while performing this kind of workout. It depends on the average 7 calories per minute that can be burned.
How to do
- One-arm press-up should be performed with the left hand on the box.
- From starting, lift your right hand to beside your left.
- Move left hand down to the floor with shoulders apart, do press up.
- Repeat for 10 to 15 reps.
14. Star Plank
Star planks strengthen obliques and the entire core. They build up strength in the upper body and provide deep contraction in obliques. It helps to burn 2 to 5 calories per minute.
How to do
- Obtain a push-up position.
- Move arms and feet apart as wide as possible.
- With this position, a person looks as if he is in a star position.
- Hold in this position with head straight and core tight for 30 seconds.
15. Floating Plank
It works by targeting outer pecs and front deltoids. It focuses on the core as well. 2 calories per minute can be burned. Read also Lunges Exercise Benefits for Weight Loss.
How to do
- Keep your feet together and spread your arms wide as if any person is doing wide push-ups.
- Engage core and lower to mid-push-ups position and hold for 30 seconds.
Body weight chest workouts not only target chest muscles but will help to work on different muscles like obliques along with core muscles. When pectoral muscles are strength trained a better posture is obtained along with deeper breathing. Heart rate is even improved.
