There are plenty of different Chest Exercises Without Weights you can do for developing the chest muscle. You can hit every part of the chest by switching the angle of your body or the width of your hand position. I will give you a few examples of different body weight chest routines that I do that take full advantage of the body’s angles and hand positions.

Hand Position Push Up

The first of the chest exercises without weights technique that I do is changing the hand position. I start out with my weakest hand position first and I end up with my strongest.

I start out with a close hand position. They are also called diamond push ups. I do as many reps as I can until failure.

Then without rest, I move my hands to about shoulder width apart. This is a stronger position for me so I can continue with more reps. I do as many reps as I can in that hand position until muscle failure.

After that I go to my strongest hand position which is a wide hand position. My hands are about three inches wider then my shoulders and I continue to do as many reps as I possibly can until I can not perform another rep.

All three hand position are done back to back without any rest. The completion of all three hand positions will be called one complete set. After one complete set, wait for 60 to 90 seconds and repeat the set all over again for a total of three complete sets.

Angle Push Up

Usually, the above chest exercises without weights workout will be enough for me for any given day. But some days I like to change it up a little and perform different angles with my body instead of hand positions.

In every angle performed, I keep my hands shoulder width apart. Like the previous workout, I start out with my weakest angle first and then progress to my strongest.

My weakest position is the decline push up. That is because you have more weight pushing on your chest. I will start out doing decline push ups until failure of reps.

Then without rest, I go right into my regular flat push up. I will perform as many push ups as I can until I can not do any more reps.

Finally, I will go right into my strongest angled push up without any rest, which is the incline push up. I will finish with as many reps as I possibly can perform.

All three angles will be performed without any rest and will count as one complete set. Just like the hand position push up, wait 60 to 90 seconds after each set and do a total of three sets.

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Tips On The Above Chest Exercises Without Weights

A few tips on push ups that you can use to better yourself is the positioning of your elbows. When you keep your elbows tucked into your body, you will put more stress on your triceps.

When you have your elbows at a 90 degree angle from your torso, you will be working more of your shoulders. I like to have my elbows at a 45 degree angle form my torso. I feel my chest being worked the most at this angle.


Another one of the great chest exercises without weights are the dips. This is a fairly difficult exercise for beginners. If you are having problems doing more then a few reps on dips, I recommend doing negative dips.

Negative Dips

To do negative dips, simply lowering yourself very slowly. This will help you gain strength in that particular exercise. So, instead of lowering your self for the usual 2 to 3 seconds, try to lower yourself for about 7 to 10 seconds.


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