ActiveWorkoutsForget weights – you only need this four-move bodyweight workout to supersize your chest at homeNo dumbbells or barbells needed, pump up your pecs using just your bodyweightWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsForget weights – you only need this four-move bodyweight workout to supersize your chest at homeNo dumbbells or barbells needed, pump up your pecs using just your bodyweightWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
No dumbbells or barbells needed, pump up your pecs using just your bodyweight
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Dumbbellsandbarbellsare often the gold standard when it comes to working our chest muscles, but you don’t need heavy iron (or the gym in fact) to add dimension to your chest. With the right exercises, you can pump up your pecs straight from home, gaining size and strength.
This workout focuses around variations of the humble push up which is arguably the best bodyweight exercise for your chest, as different hand placements will hit it from different angles. Science also supports its muscle-building abilities. A study in theJournal of Exercise Sciencefound that the push up can produce similar hypertrophy and strength gains to the bench press when performed at similar intensitys (40% one rep max).
For this workout, aim for anywhere between six to 30 reps for each exercise, but make sure you have three to two reps left in the tank (you don’t want to go to failure). Rest between 10 to 30 seconds between each exercise then, once you’ve completed one round, rest for 90 seconds before repeating the workout two more times. Here are your exercises:
Fancy more workouts like this one? Try this15-minute bodyweight workoutthat not only hits your chest muscles but your arms and shoulders too. If you want to completely move away from push ups though, here arefive alternative exercisesyou can do instead.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Samsung Galaxy S25: every leak, rumour and spec we’ve heard before the launch eventThis is everything we’ve heard about the new handsets
This is everything we’ve heard about the new handsets
This case turns your iPhone or Android phone into an e-reader, but there’s a catchActually, there are a couple…
Actually, there are a couple…
