5 No Equipment Chest Exercises

Key Takeaways

Welcome to AH7’s guide on 5 No Equipment Chest Exercises, where we’ll help you sculpt a powerful chest without hitting the gym. No more excuses about lacking equipment – you can get a killer chest workout right at home! This article dives into simple yet effective exercises that target your chest muscles, helping you achieve that strong and defined look you desire. Let’s dive right in and pump up that chest!

Exercise 1: Push-Ups

Push-ups are a classic and highly effective exercise to build chest muscles. Here’s how to perform them correctly:

  1. Starting Position: Begin in a plank position, with your palms on the floor, aligned with your shoulders. Keep your body straight from head to heels.
  2. Execution: Lower your body by bending your elbows until your chest is just above the ground. Keep your elbows close to your body.
  3. Push Back Up: Push through your palms to straighten your arms, returning to the starting position.
  4. Reps and Sets: Start with 3 sets of 10 reps and gradually increase as you get stronger.

Target Muscles: Chest, shoulders, triceps.


  • Maintain a straight body line throughout the movement.
  • If regular push-ups are too challenging, start with knee push-ups.
  • Focus on controlled movements rather than speed.

Exercise 2: Chest Squeeze

The chest squeeze exercise is a simple yet effective way to engage your chest muscles without any equipment:

  1. Starting Position: Stand tall with your arms extended in front of you, palms facing each other.
  2. Execution: Slowly bring your palms together in front of your chest, squeezing your chest muscles as you do so.
  3. Hold and Release: Hold the squeeze for a few seconds, then release your arms back to the starting position.
  4. Reps and Sets: Aim for 3 sets of 15-20 reps.

Target Muscles: Chest, front shoulders.


  • Focus on the contraction of your chest muscles during the squeeze.
  • Breathe naturally throughout the exercise.
  • Increase the intensity by holding the squeeze for longer.

Exercise 3: Wide Arm Push-Ups

Wide arm push-ups provide a variation to the classic push-up and emphasize the outer chest muscles:

  1. Starting Position: Assume the standard push-up position but place your hands wider than shoulder-width apart.
  2. Execution: Lower your body while keeping your elbows pointed outwards. Your chest should be lower than your elbows at the bottom of the movement.
  3. Push Back Up: Push through your palms to return to the starting position.
  4. Reps and Sets: Start with 3 sets of 8-10 reps.

Target Muscles: Outer chest, shoulders, triceps.


  • Keep your core engaged to maintain proper body alignment.
  • If needed, perform on your knees or an elevated surface.
  • Avoid flaring your elbows too wide to prevent strain.

Exercise 4: Diamond Push-Ups

Diamond push-ups focus on the inner chest muscles and triceps:

  1. Starting Position: Get into a push-up position, but place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
  2. Execution: Lower your body, keeping your elbows close to your torso. Your chest should touch your hands at the bottom of the movement.
  3. Push Back Up: Push up while maintaining the diamond shape with your hands.
  4. Reps and Sets: Aim for 3 sets of 8-10 reps.

Target Muscles: Inner chest, triceps.


  • Maintain a straight body line throughout the exercise.
  • Adjust hand placement for comfort if needed.
  • Control your movements and avoid rushing.

Exercise 5: Wall Push-Ups

Wall push-ups are perfect for beginners and allow you to adjust the exercise intensity easily:

  1. Starting Position: Stand facing a wall, about arm’s length away. Place your palms on the wall at shoulder height.
  2. Execution: Bend your elbows and lean towards the wall, then push back to the starting position.
  3. Reps and Sets: Start with 3 sets of 12-15 reps.

Target Muscles: Chest, shoulders.


  • The closer your feet are to the wall, the easier the exercise becomes.
  • As you progress, step farther away from the wall for a greater challenge.
  • Focus on a smooth and controlled motion.


1. Are these exercises suitable for beginners?
Absolutely! These exercises are perfect for beginners, as they require no equipment and can be adapted to your fitness level.

2. How often should I do these chest exercises?
For optimal results, aim to perform these exercises 2-3 times per week, allowing your muscles to recover between sessions.

3. Can I build a significant chest without weights?
Yes, you can achieve impressive chest development with bodyweight exercises, especially when combined with proper nutrition and consistency.

4. Will these exercises help in burning chest fat?
While these exercises engage your chest muscles, spot reduction of fat is not effective. To reduce chest fat, focus on a balanced diet and overall fat loss.

5. Can I do push-ups if I have wrist pain?
If you experience wrist pain, modify push-ups by using push-up handles or performing them on your fists to reduce wrist strain.

6. How long will it take to see results?
Results vary, but with consistent effort and a healthy lifestyle, you can start noticing changes in a few weeks.

7. Can women benefit from these chest exercises?
Absolutely! These exercises are not gender-specific and can help both men and women strengthen and tone their chest muscles.

8. Should I do a warm-up before these exercises?
Yes, warming up is crucial. Start with light cardio and dynamic stretches to prepare your muscles for the workout.

9. What’s the difference between wide arm and diamond push-ups?
Wide arm push-ups emphasize the outer chest, while diamond push-ups target the inner chest and triceps more intensely.

10. Can I do these exercises every day?
It’s recommended to give your muscles a day or two of rest between sessions to promote recovery and prevent overtraining.

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