{"id":90116,"date":"2026-03-09T06:32:40","date_gmt":"2026-03-09T06:32:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=90116"},"modified":"2026-03-09T06:32:40","modified_gmt":"2026-03-09T06:32:40","slug":"bodyweight-exercises-for-chest","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/","title":{"rendered":"Bodyweight Exercises For Chest: Workouts For Improved Muscle Mass"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#What_are_Bodyweight_Exercises_for_Chest\" >What are Bodyweight Exercises for Chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#Can_You_Build_Chest_With_Bodyweight\" >Can You Build Chest With Bodyweight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#What_Are_Some_Powerful_Bodyweight_Exercises_For_Chest\" >What Are Some Powerful Bodyweight Exercises For Chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#How_Long_Does_It_Take_For_Chest_Growth\" >How Long Does It Take For Chest Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#How_Many_Reps_For_Chest_Growth\" >How Many Reps For Chest Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#How_Much_Weight_To_Grow_A_Chest\" >How Much Weight To Grow A Chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#How_To_Build_a_Big_Chest_Without_Benching\" >How To Build a Big Chest Without Benching<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#Dumbbell_floor_fly\" >Dumbbell floor fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#Dumbell_floor_squeeze_press\" >Dumbell floor squeeze press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#Dumbbell_flys\" >Dumbbell flys<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#Cable_crossovers\" >Cable crossovers<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#What_are_the_Biggest_Mistakes_When_Training_Chest\" >What are the Biggest Mistakes When Training Chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#What_builds_your_chest_the_fastest\" >What builds your chest the fastest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#How_important_is_sleep_for_muscle_growth\" >How important is sleep for muscle growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#What_is_the_hardest_part_of_the_chest_to_build\" >What is the hardest part of the chest to build?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#How_much_protein_do_I_need_to_grow_a_chest\" >How much protein do I need to grow a chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#What_is_the_number_one_chest_exercise\" >What is the number one chest exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You do not have to commit to a gym membership or invest in at-home free weights to lose chest fat or build well-defined muscles in this area. A well-structured bodyweight chest workout circuit can offer you these results more cost-effectively and flexibly.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will show you some bodyweight exercises for chest that you can do right at home. The exercises may push your limits, but they\u2019ll enable you to lose fat while building strength, muscle mass, and your self-confidence.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_Bodyweight_Exercises_for_Chest\"><\/span><b>What are Bodyweight Exercises for Chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These are workouts that target your chest muscles using your bodyweight as resistance to build strength and increase muscle mass. Also known as calisthenics chest workouts, these exercises aren\u2019t reliant on dumbbells, plates, barbells, or gym machinery. The entire routine and final results are dependent on your bodyweight and consistency.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Chest_With_Bodyweight\"><\/span><b>Can You Build Chest With Bodyweight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. While <a href=\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-lats\/\">bodyweight exercises<\/a>, aka calisthenics, are often seen as inferior to weightlifting, research shows that this training can yield similar results.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this study, published in 2018, researchers wanted to find out how progressive calisthenic training would compare to traditional bench press training. They wanted to see how the results in muscle strength and thickness would compare through either training style.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The moderately trained male subjects were divided into two groups, and they trained 3 days per week for 4 weeks. Once the study period was completed, researchers found that<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Both groups showed significant increases in 1RM (repetition maximum) and push-up progression.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-up progression was significantly greater in the calisthenic push-up training group<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">There were no significant differences in the groups for either muscle thickness<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80680\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/01.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Proving that bodyweight exercises are just as good as weight training in increasing muscle mass and strength (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Progressive overload is a style of training where the individual gradually increases the stress placed on the body during resistance training. This is usually done through increasing the weight, reps, duration, and intensity of exercises (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Since bodyweight training does not use weights, you replace the \u2018increasing the weights\u2019 option by performing harder variations of the original workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">E.g., wall push-ups \u2192 knee push-ups \u2192 standard push-ups \u2192 decline push-ups, etc.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>The effects of a calisthenics training intervention on posture, strength and body composition<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This study was done on untrained male individuals to see how this type of training would affect their posture, strength, and body composition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After 8 weeks of training, researchers found that the individuals in the calisthenics group showed significant improvements in their posture, push and pull test (i.e., their strength), and body composition (i.e., reduced fat mass <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li aria-level=\"1\"><b>A Comprehensive Review of Calisthenics: Evolution, Science, and Practice<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this review of calisthenics as a mode of fitness training, researchers stated that one of the benefits of bodyweight training was increased strength and hypertrophy. They mentioned that through progressive overload, calisthenics could yield similar results in muscle growth as resistance training. They stated that these results are best seen in beginners and intermediate exercisers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from that, they also highlighted that bodyweight workouts also help improve flexibility and mobility, core strength, balance, posture, and cardiovascular fitness (<\/span><a href=\"https:\/\/www.ijcrt.org\/papers\/IJCRT2505016.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80683\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>The Effect of Breaking Up Sedentary Time with Calisthenics on Neuromuscular Function: A Preliminary Study<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This study was done on 17 healthy adults in their early 30s to mid 40s. Researchers wanted to find out whether 4 weeks of calisthenics training could improve their bodies. The participants were broken in tow 2 groups. The calisthenics group training program was as follows<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Up to eight sets of exercises during the working day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One set of exercises had 5 different workouts, including squats and lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Each exercise in the set was done in 8 repetitions<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">At the end of the study, researchers concluded that calisthenic exercises can help increase muscle strength, force steadiness, and dynamic balance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9653850\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The above studies prove that not only can bodyweight exercises help you increase muscle mass and strength, but they are also beneficial for better posture, cardio fitness, flexibility, and more.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-hands\/\">Calisthenics Hands: How to Build Stronger Wrists, Grip, and Control for Key Skills<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Powerful_Bodyweight_Exercises_For_Chest\"><\/span><b>What Are Some Powerful Bodyweight Exercises For Chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a list of powerful exercises that you can use as part of your chest <a href=\"https:\/\/betterme.world\/articles\/full-body-workout-at-home-without-equipment\/\">workout at home without equipment<\/a>.<\/span><\/p>\n<p><b>Standard Push-ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">How to do it<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands under your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward the floor, keeping your elbows close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back to the starting position, focusing on engaging your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Complete 8-10 reps for one set.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you are looking for bodyweight exercises for chest and triceps, the standard push-up is a fantastic option. It targets the pectoralis major, triceps, and shoulders.<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> The standard push-up may be too difficult for anyone new to exercising. Wall push-ups are great bodyweight chest exercises for beginners. To perform them, push off against the wall instead of getting down to a plank position<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80695\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Incline Push-ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This variation is great for a routine that calls for <\/span><a href=\"https:\/\/betterme.world\/articles\/push-ups-for-lower-chest\/\"><b>push-ups for lower chest<\/b><\/a><span style=\"font-weight: 400;\">. Unlike the standard variation above, here, your hands are elevated from the ground. The hands are often placed on a bench or a step.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands slightly wider than shoulder-width apart on a stable elevated surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your body in a straight line, with your arms extended and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your chest touches the elevated surface, keeping your elbows close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80686\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/07-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/07-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/07-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/07-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/07-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/07.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Decline Push-ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For anyone looking for a challenge or upper chest bodyweight exercises, then this variation could be what you need.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing decline push-ups, your feet are not on the ground; rather, they are elevated on a bench, yoga block, or chair.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This angle helps put more strain on the upper chest muscles as compared to the standard variation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet on an elevated surface such as a bench, chair, or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands slightly wider than shoulder-width apart on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that your body is in a straight line from your head to your feet, engaging your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows to lower your chest toward the floor, ensuring they\u2019re at an approximately 45-degree angle to your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep lowering until your chest almost touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your hands to straighten your arms and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Do up to 10 reps for 1 set while maintaining your form<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p><b>Pike Push-ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pike push-ups are more advanced than the previously mentioned variations, making them a great option for progressive overload. They are also a great choice for anyone looking for bodyweight exercises for chest and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform them<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a downward dog position with your hands shoulder-width apart and your hips raised high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop your head between your arms and keep your spine straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend your elbows and lower the top of your head toward the floor. Ensure your elbows flare out slightly through the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop just before your head touches the ground. Pause.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up by extending your elbows to lift your head back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Perform 6-8 reps in a slow, controlled manner while maintaining proper form.<\/span><\/li>\n<\/ol>\n<p><b>Forward Lean Chest Dips<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do not forget about this exercise when creating a plan for a <\/span><a href=\"https:\/\/betterme.world\/articles\/good-chest-and-arm-workout\/\"><b>good chest and arm workout<\/b><\/a><span style=\"font-weight: 400;\">. This exercise can be done using workout rings or parallel bars. Chest dips target the shoulders, lower pectoralis major, and the triceps brachii.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform it (using parallel bars)<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand between the parallel bars and hold them with your palms facing inwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms so you are pressing your body above the bars.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to move your feet behind your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean slightly forward with your core braced and spine straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the elbows and slowly lower your body until your elbows reach around 90 degrees, with your shoulders below your elbows. Pause<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the start position, and stop just before you lock out your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Perform 8-10 reps for one set<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81057\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Note that these exercises are not just for muscle growth. If you are wondering <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-chest-fat\/\"><b>how to get rid of chest fat<\/b><\/a><span style=\"font-weight: 400;\">, these exercises, as well as proper nutrition (a calorie deficit) and a healthy mix of cardio workouts, can help.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_For_Chest_Growth\"><\/span><b>How Long Does It Take For Chest Growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is hard to tell. Aside from exercise, muscle growth rate is affected by multiple factors, including (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/muscle-development\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">your genetics,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">the level of nutrition, especially protein intake,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">stress hormones,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">training duration, intensity, and frequency,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">rest,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">growth hormones, etc.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Because of these very individual factors, we cannot accurately tell how long it will take an individual to grow their chest muscles.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chest-calisthenics-exercises\/\">Chest Calisthenics Exercises That Deliver Results<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Reps_For_Chest_Growth\"><\/span><b>How Many Reps For Chest Growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In a study published in 2021, researchers stated that when training for (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased strength, 1-5 reps per set with heavy loads works best<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased muscle mass, aka hypertrophic gains, 8-12 reps with moderate loads, is optimal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased muscle endurance, 15+ reps with light loads works best.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is important to note that this study is based on exercises using weights. However, bodyweight exercises for chest do not use weights. Thus, we can exercise with the suggested 8-12 reps for hypertrophy, but ensure to practice progressive training for best results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81062\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/41.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_To_Grow_A_Chest\"><\/span><b>How Much Weight To Grow A Chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the study above mentions, moderate loads are best when training with weights for hypertrophy. However, moderate weight differs from person to person. What feels heavy to one might be light to another and just right for someone else.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thus, when attempting to do a chest workout at home with dumbbells, start with a weight that challenges you. The dumbbells should not be too light nor too heavy. You can complete the aforementioned 8-12 reps with proper form. If you are feeling tired at the end of the set, then you are likely using the correct weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, your strength and endurance will grow to better handle the current dumbbell weights. You can then increase the weights (progressive overload) to better challenge yourself and maintain muscle growth.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Build_a_Big_Chest_Without_Benching\"><\/span><b>How To Build a Big Chest Without Benching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some ways you can achieve this goal include<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Progressive push-up overload<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do more reps or sets of your preferred push-up variations. You can also choose more advanced push-up variations than what you are used to. Such a routine may look as follows<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Standard push-up \u2192 incline push-up \u2192 decline push-up \u2192 diamond\/pike push-up \u2192 one arm push-ups<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Points to note:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1. If you can complete your sets and reps with good form and still feel like you could do 1\u20132 more reps, then it\u2019s time to progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose to do more sets or reps, or reduce the time spent exercising. If you are feeling up to it, move on to a more challenging variation as shown above<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2. Aim to progress every 1\u20132 weeks. The time frame depends on your recovery and how challenging the workouts feel.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81065\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/44.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>Floor-based dumbbell exercises<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some examples include<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dumbbell_floor_fly\"><\/span><span style=\"font-weight: 400;\">Dumbbell floor fly<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bend your knees so your feet can be planted on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells up so you\u2019re holding them above the chest, palms facing each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a soft bend in the elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, slowly lower the dumbbells in an arc movement until the arms are in line with your body. Your elbows should be close to touching the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and squeeze your chest to push the dumbbells back together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Do 8-12 reps for one set<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Dumbell_floor_squeeze_press\"><\/span><span style=\"font-weight: 400;\">Dumbell floor squeeze press<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lieon your back on the floor while holding one dumbbell in each hand directly above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your palms are facing each other and your elbows are bent at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms close together and squeeze the dumbbells as if trying to bring them towards each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly press the weights upwards until your arms are fully extended. Pause.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights back down in a controlled way, keeping your arms close together throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Repeat 8-12 times for 1 set<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Chest isolation workouts<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Isolation workouts, when combined with compound exercises, can help target the chest muscles more, leading to more muscle growth. Some examples include<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dumbbell_flys\"><\/span><span style=\"font-weight: 400;\">Dumbbell flys<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench, holding a dumbbell in each hand above your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells in an arc motion, keeping a slight bend in your elbows.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when the dumbbells reach chest level, then bring them back together at the top.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Cable_crossovers\"><\/span><span style=\"font-weight: 400;\">Cable crossovers<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the pulleys on a cable machine at shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in the center and grab the handles with your arms extended slightly forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the handles together in front of your chest, crossing slightly for a full contraction.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position while maintaining tension<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80706\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_the_Biggest_Mistakes_When_Training_Chest\"><\/span><b>What are the Biggest Mistakes When Training Chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some common mistakes exercises usually make when targeting this body part include<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not using proper form<\/b><span style=\"font-weight: 400;\"> &#8211; As seen from all the exercises listed above, neither option is done the same. They all have slight or major variations that impact how effective they are. When exercising, always pay attention to your form. This affects not only the muscles targeted but also the risk of injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ignoring back muscles<\/b><span style=\"font-weight: 400;\"> &#8211; The best physique in both functionality and aesthetics is a balanced physique. Do not concentrate so much on the chest and forget your back. Always add back-focused movements like bent-over rows, pull-ups, back extensions, etc., for a more balanced routine and physique.<\/span><\/li>\n<\/ol>\n<p><b>Lifting too heavy<\/b><span style=\"font-weight: 400;\"> &#8211; This increases your risk of injury. Instead of looking for the biggest weights, start small. Start with something that is challenging but not too heavy and gradually work your way up to bigger, heavier weights.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80713\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_builds_your_chest_the_fastest\"><\/span><strong>What builds your chest the fastest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no shortcut to muscle growth, including chest muscles. For sustained chest muscle building, you will need,\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consistent, progressive overload training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased protein intake &#8211; at least 1.2g per kg of your bodyweight per day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35187864\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Proper nutrition &#8211; Whole foods consumed at an adequate calorie intake. If looking to build muscle while losing fat, eat in a calorie deficit (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). If you are at an ideal weight but looking to gain muscle, eat in a moderate calorie surplus (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_important_is_sleep_for_muscle_growth\"><\/span><strong>How important is sleep for muscle growth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Sleep is very important for muscle growth. Studies have shown that a lack of enough or good quality sleep can lead to muscle loss and fat accumulation in the body. It also reduces the rate of muscle protein synthesis; the process in which the body builds and repairs muscle tissue. Muscle protein synthesis is essential for building bigger and stronger muscles (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7785053\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1087079222001137\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12889-023-16765-7\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_hardest_part_of_the_chest_to_build\"><\/span><strong>What is the hardest part of the chest to build?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While there is no scientific evidence to prove it, many in online spaces claim that the upper chest is the hardest to grow. However, as previously stated, muscle growth is dependent on multiple factors. Thus, the part that one person finds hard to develop might be easy for another.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_protein_do_I_need_to_grow_a_chest\"><\/span><strong>How much protein do I need to grow a chest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The optimal protein intake for muscle growth, including chest muscle growth, is between 1.2 g and 1.6 g of protein per kg of your bodyweight per day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35187864\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_number_one_chest_exercise\"><\/span><strong>What is the number one chest exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some sources say that the barbell bench press is the best, while others claim it\u2019s the incline push-up. However, none of these sources has any scientific research backing. Thus, when growing your chest muscles, incorporate\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">a variety of exercises targeting different chest muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">progressive overload, be it through more advanced workouts or weight loads.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This will likely offer better results than just one exercise.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bodyweight_Exercises_For_Chest\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises for chest work just as well as weight lifting in growing chest muscle mass. If you do not have the time or ability to go to the gym, these calisthenics can also help you achieve your goal. Just ensure that you eat well, be consistent with your routine, rest and sleep well, and do progressive overload training. This combination will lead to the best results.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You do not have to commit to a gym membership or invest in at-home free weights to lose chest fat or build well-defined muscles in this area. A well-structured bodyweight chest workout circuit can offer you these results more cost-effectively and flexibly. In this article, we will show you some bodyweight exercises for chest that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90117,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50,204,143],"tags":[],"coauthors":[45],"class_list":["post-90116","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training","category-calisthenics-workout","category-chest-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Exercises For Chest: Workouts For Improved Muscle Mass - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for the best \u2605 BODYWEIGHT EXERCISES FOR CHEST \u27a4 muscle growth? Check out these progressive calisthenic workouts that will lead to more muscle mass.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodyweight Exercises For Chest: Workouts For Improved Muscle Mass\" \/>\n<meta property=\"og:description\" content=\"Are you looking for the best \u2605 BODYWEIGHT EXERCISES FOR CHEST \u27a4 muscle growth? Check out these progressive calisthenic workouts that will lead to more muscle mass.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1053-bodyweight-exercises-for-chest.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Bodyweight Exercises For Chest: Workouts For Improved Muscle Mass\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/\"},\"wordCount\":2537,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1053-bodyweight-exercises-for-chest.jpg\",\"articleSection\":[\"Bodyweight Training\",\"Calisthenics\",\"Chest Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You do not have to commit to a gym membership or invest in at-home free weights to lose chest fat or build well-defined muscles in this area. A well-structured bodyweight chest workout circuit can offer you these results more cost-effectively and flexibly.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we will show you some bodyweight exercises for chest that you can do right at home. The exercises may push your limits, but they\u2019ll enable you to lose fat while building strength, muscle mass, and your self-confidence.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What are Bodyweight Exercises for Chest?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">These are workouts that target your chest muscles using your bodyweight as resistance to build strength and increase muscle mass. Also known as calisthenics chest workouts, these exercises aren\u2019t reliant on dumbbells, plates, barbells, or gym machinery. The entire routine and final results are dependent on your bodyweight and consistency.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Build Chest With Bodyweight?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, you can. While <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-lats\/\\\">bodyweight exercises<\/a>, aka calisthenics, are often seen as inferior to weightlifting, research shows that this training can yield similar results.<\/span>\\r\\n<ul>\\r\\n \\t<li aria-level=\\\"1\\\"><b>Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness<\/b><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">In this study, published in 2018, researchers wanted to find out how progressive calisthenic training would compare to traditional bench press training. They wanted to see how the results in muscle strength and thickness would compare through either training style.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The moderately trained male subjects were divided into two groups, and they trai ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/\",\"name\":\"Bodyweight Exercises For Chest: Workouts For Improved Muscle Mass - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1053-bodyweight-exercises-for-chest.jpg\",\"description\":\"Are you looking for the best \u2605 BODYWEIGHT EXERCISES FOR CHEST \u27a4 muscle growth? 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Check out these progressive calisthenic workouts that will lead to more muscle mass.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Bodyweight Exercises For Chest: Workouts For Improved Muscle Mass","og_description":"Are you looking for the best \u2605 BODYWEIGHT EXERCISES FOR CHEST \u27a4 muscle growth? Check out these progressive calisthenic workouts that will lead to more muscle mass.","og_url":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1920,"height":1200,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1053-bodyweight-exercises-for-chest.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Bodyweight Exercises For Chest: Workouts For Improved Muscle Mass","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/"},"wordCount":2537,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1053-bodyweight-exercises-for-chest.jpg","articleSection":["Bodyweight Training","Calisthenics","Chest Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You do not have to commit to a gym membership or invest in at-home free weights to lose chest fat or build well-defined muscles in this area. A well-structured bodyweight chest workout circuit can offer you these results more cost-effectively and flexibly.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we will show you some bodyweight exercises for chest that you can do right at home. The exercises may push your limits, but they\u2019ll enable you to lose fat while building strength, muscle mass, and your self-confidence.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What are Bodyweight Exercises for Chest?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">These are workouts that target your chest muscles using your bodyweight as resistance to build strength and increase muscle mass. Also known as calisthenics chest workouts, these exercises aren\u2019t reliant on dumbbells, plates, barbells, or gym machinery. The entire routine and final results are dependent on your bodyweight and consistency.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Build Chest With Bodyweight?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, you can. While <a href=\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-lats\/\">bodyweight exercises<\/a>, aka calisthenics, are often seen as inferior to weightlifting, research shows that this training can yield similar results.<\/span>\r\n<ul>\r\n \t<li aria-level=\"1\"><b>Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness<\/b><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">In this study, published in 2018, researchers wanted to find out how progressive calisthenic training would compare to traditional bench press training. They wanted to see how the results in muscle strength and thickness would compare through either training style.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The moderately trained male subjects were divided into two groups, and they trai ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/","url":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/","name":"Bodyweight Exercises For Chest: Workouts For Improved Muscle Mass - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/bodyweight-exercises-for-chest\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1053-bodyweight-exercises-for-chest.jpg","description":"Are you looking for the best \u2605 BODYWEIGHT EXERCISES FOR CHEST \u27a4 muscle growth? 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