Bodyweight workouts

Bodyweight chest workout

5 exercises 16 sets about 40 min no weights, plus dip bars or two sturdy chairs

A flat press for the whole chest, an incline press for the upper part, a fly for the stretch, dips for the lower part and push-ups to finish it off.

Without weights the load is fixed, so effort comes from slower lowering, pauses, harder variations and more reps.

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The workout

  1. Push-Up4 × 12Body in one straight line from head to heels. Chest to the floor, elbows about 45 degrees from your sides.2 min rest
  2. Decline Push-Up4 × 10Feet on a chair or step. The higher your feet, the more load moves to the upper chest and shoulders.90 s rest
  3. Wide Push-Up3 × 12Hands about one and a half shoulder-widths apart. Lower slowly and pause just above the floor.60 s rest
  4. Dips3 × 10Lean forward slightly, lower until your upper arms are parallel to the floor, then press to lockout.90 s rest
  5. Diamond Push-Up2 × 10Hands together under your chest, thumbs and index fingers touching. Elbows stay close to the body.60 s rest

Muscles worked

TrapsShouldersChestBicepsForearmsObliquesAbsAbsAbsAbsQuadsAdductorsCalvesTrapsShouldersChestBicepsForearmsObliquesAbsAbsAbsAbsQuadsAdductorsCalves
Front
TrapsShouldersUpper backLatsLower backTricepsForearmsGlutesHamstringsCalvesTrapsShouldersUpper backLatsLower backTricepsForearmsGlutesHamstringsCalves
Back
  • Chest15
  • Triceps10.5
  • Shoulders10
  • Abs4

Sets per muscle. A muscle that only assists in an exercise counts half.

How to run it

Start with five minutes of easy movement and one easy set of the first exercise. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.

Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. When a set reaches the target comfortably, slow the lowering to three seconds or move to a harder variation before you add reps without end.

Once or twice a week, with at least two days between sessions. If you also train shoulders and triceps on their own, keep one of those days well away from this one.

In myreplog

  1. It is already set up. These 5 exercises arrive in your account as a program, with the sets and reps above.
  2. Tap, do not type. Set your weights the first time, then mark each set done as you finish it.
  3. Records count themselves. From your second session, a lift that beats your best is marked as a personal record on the spot.
  4. See what you trained. The session ends with this muscle map, drawn from the sets you actually did.

Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.

Questions

How long does this chest workout take?

About 40 minutes. That is 16 working sets with the rests listed next to each exercise, plus five minutes to warm up.

What muscles does it work?

Mostly the chest, triceps and shoulders. The abs assist. The map on this page shades each muscle by the number of sets that reach it.

What equipment do I need?

No weights, plus dip bars or two sturdy chairs.

How many chest exercises should I do?

Three to five. One flat press, one incline press and one fly cover the whole muscle; more exercises than that mostly repeat the same movement.

How do I build my upper chest?

Press on an incline. A bench at about 30 degrees, or feet-raised push-ups without one, moves the work to the upper fibres.

More bodyweight workouts

Bodyweight Full Body Workout7 exercises · 55 min Bodyweight Upper Body Workout6 exercises · 50 min Bodyweight Leg Day6 exercises · 50 min Bodyweight Push Day5 exercises · 40 min Bodyweight Shoulders and Arms Workout5 exercises · 40 min Bodyweight Back Workout5 exercises · 45 min Bodyweight Glute Workout5 exercises · 40 min Bodyweight Ab Workout7 exercises · 35 min
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