Build Up “A Shredded, Broad, And Muscular Chest” With These Bodyweight Exercises

Dreaming of a sculpted chest that commands attention? Don’t underestimate the power of bodyweight exercises! While weights can be a fantastic tool, building a strong, defined chest is achievable without ever stepping foot in a gym.

There are so many chest exercises and workouts to try, from bodyweight staples to twists on dumbbell classics, that building an impressive pair of pecs needn’t be a chore. In fact, mixing up your workouts will mean you’re hitting your chest from more angles than the humble bench press, as good as it is, is capable of. Doing that will result in a bigger, stronger upper torso, which in turn will (obviously) make you more adept at pushing heavy objects — from barbells to broken-down cars.

But let’s not beat around the bush, we also know that part of the reason you’re reading this guide is because having a bigger chest just looks impressive, and that’s a scientific fact. A study published in Plos One found that women’s, as well as men’s, perception of the ideal male body, included a muscular, wide chest circumference that creates an overall V-shaped torso. That’s why we’ve consulted chest exercise experts, including our own fitness editor Andrew Tracey, to help you construct a powerful set of pecs.

For most guys, a chest workout involves alternating between three chest exercises: bench press completed in the flat, incline, and decline positions. But it needn’t be that way.

If you want huge pecs you’ll need to challenge all of your chest muscles. But, you can’t target all of your chest muscles if you don’t know what they are, can you? To set you on the path to bigger pecs, here’s a quick guide to your major chest muscles.

Pectoralis Major: The pectoralis major makes up most of your chest muscle mass. It is large and fan-shaped and is composed of a sternocostal head and a clavicular head.
Pectoralis Minor: The pectoralis minor lies underneath the pectoralis major. Its job is to help pull the shoulder forward and down.
Serratus Anterior: Located at the side of the chest wall, you’ll notice the serratus anterior in action when you lift weights overhead.

This article dives into the best bodyweight exercises to target your chest from every angle, helping you achieve that shredded, broad, and muscular look. We’ll also explore some key training principles to maximize your results.

The Power of Bodyweight Chest Workouts

Bodyweight chest exercises offer several advantages:

Accessibility: No gym membership needed! You can perform these exercises anywhere, anytime.
Focus on Form: Bodyweight exercises force you to focus on proper form, which is crucial for preventing injuries and maximizing muscle activation.
Functional Strength: Many bodyweight exercises mimic everyday movements, improving overall functional strength.
Scalability: These exercises can be modified to suit your fitness level, making them perfect for beginners and advanced athletes alike.

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Building Your Shredded Chest Arsenal: Top Bodyweight Exercises

The Push-Up: This king of chest exercises deserves its crown. It targets the entire chest, shoulders, and triceps. Here’s how to do it right:
- Start in a high plank position with hands shoulder-width apart, core engaged, and back straight.
- Lower your chest towards the ground until your elbows reach a 90-degree angle. Keep your elbows tucked in close to your body.
- Push back up to the starting position, maintaining a straight line from head to heels.
Modifications: For beginners, perform push-ups on your knees. Advanced athletes can try diamond push-ups (hands close together) or decline push-ups (feet elevated on a bench).
Dips: Dips primarily target the lower chest muscles. Find a sturdy bench or parallel bars. Here’s the form:
- Grab the bars with your hands shoulder-width apart. Extend your arms fully, locking out your elbows.
- Slowly lower yourself down until your elbows reach a 90-degree angle. Keep your core engaged and back straight.
- Push back up to the starting position in a controlled manner.
Modifications: If dips are too challenging, start with assisted dips using a dip assist machine or by placing your feet on the ground for some support.
Pike Push-Ups: This variation emphasizes the upper chest. Assume a high plank position with hands closer together than shoulder-width apart. Keep your hips high throughout the movement. Lower your chest towards the ground, keeping your elbows close to your body. Push back up powerfully to the starting position.
Archer Push-Ups: This unilateral exercise challenges your core and stability while targeting both chest sides effectively. Start in a high plank position with one hand extended forward and the other directly below your shoulder. Lower your chest towards the ground, bending the forward arm. Push back up to the starting position and repeat on the other side.
Push-Up Variations: Don’t underestimate the power of push-up variations! Explore decline push-ups (feet elevated), incline push-ups (hands elevated), wide-grip push-ups (targeting the outer chest), or even single-leg push-ups for advanced athletes.

Training Principles for a Shredded Chest

Progressive Overload: To keep seeing progress, gradually increase the difficulty of your workouts. This can be achieved by increasing the number of reps and sets, decreasing rest periods, or incorporating advanced variations of the exercises.
Mind-Muscle Connection: Focus on feeling the targeted muscles throughout each exercise. This ensures proper activation and leads to better results.
Time Under Tension (TUT): Slow down your reps! Aim for a controlled descent of 3-4 seconds and a powerful push-up for 1-2 seconds. This time under tension increases muscle fiber recruitment.
Rest and Recovery: Give your chest muscles adequate rest to repair and rebuild. Aim for at least 48 hours of rest between chest workouts.
Nutrition: Fuel your body with a healthy diet rich in protein to support muscle growth and repair.

Your Major Chest Muscles, Explained

By the end of this, you and your chest should be standing a little taller and a little prouder.

A broad and muscular chest has been the symbol of masculinity for a long time. Most people think benching heavy weights is the only way to build a chiseled chest. This is as far away from the truth as it can be. There are those exercises out there that don’t require you to lift absolutely massive weight to build a shredded chest. Plus, these can slide into your chest day routine with no problem.

Your body doesn’t know how much weight you’ve loaded onto the bar. All it knows is the amount of muscle fiber recruitment and tension placed upon it. Calisthenics athletes are a great example of using your own body weight to build a ripped chest. Bodyweight exercises allow you to really focus on form and still build muscle. So, you don’t need crazy weight to see huge gains.

Let’s take a look at these 5 bodyweight exercises to build a ripped chest. With no need for equipment, you can do these whenever and wherever you want so you always see gains. The benefit to bodyweight exercises is that once you nail down form, you can better work to add weight for that increased muscle. The versatility of these exercises are hard to ignore and you won’t be disappointed by the results once you see what they can do for you.

Benefits Of A Strong Chest

The benefits of having a strong chest go far beyond looking lean and shredded. A strong chest will work to help you improve strength in your back muscles while also ensuring good posture. Lifting big weight or performing bodyweight exercises requires you to have only the best posture. Great for increasing your ability for those pushing movements, a strong chest will offer better support and breathing ability. The added bonus is the shredded aesthetic that comes along with it.

5 Bodyweight Exercises For A Ripped Chest

These 5 bodyweight exercises are perfect for helping you get a shredded aesthetic. With the right exercises and performed the right way, you are on your way to seeing only the best gains around.

1. Parallel Bar Dips

Parallel bar dips are a bad-ass exercise and will fill up your pecs with blood and lactic acid. We prefer the parallel bar dips over the bench dips as your lower body weight adds resistance in the bar dips whereas the bench dips take it off.

While performing the parallel bar dips make sure you bend forward a little as it will put more tension on your pectoral muscles and will eliminate the recruitment of the triceps. Maintaining a full range of motion in bodyweight exercises is critical for the development of the muscles.

2. Barbell Rollout Flyes

Barbell rollout flyes aren’t for the faint-hearted. The rollout flyes are for advanced lifters and include the use of a couple of barbells and weight plates. Don’t worry, you won’t have to lift any of it.

Get into the push-up position and place a barbell at each side, so one end of the barbells are next to your feet and the other is next to your shoulders. Grab the barbells at the start of the grip area and push them apart so your chest is almost touching the floor. Pull the barbells to the starting position where they should be under your shoulders and squeeze your pecs.

3. Push-Ups (Different Variations)

There are enough pushup variations that you can try a new one in every workout for months. Pushups are one of the basic functional exercises and are one of the first exercises people learn to perform.

You can perform the incline pushups if you want to train your upper pecs, decline pushups for the lower chest, normal pushups for the middle, and overall chest mass. Advance forms include superman pushups, clap pushups, one-hand pushups, etc.

4. Resistance Bands Or TRX Flyes/Presses

TRX and resistance band flyes and presses are isolation exercises which can target the pecs from specific angles. Resistance bands are incredibly portable and can be taken along in a backpack or a suitcase while you’re traveling.

You can decrease the resistance on the bands by holding them close to the bottom or add resistance by grabbing the bands farther away from the ends. Tie the bands to a straight pole or hang them from a bar near the ceiling if you don’t have access to a gym.

5. Isometric Exercises

Isometric exercises are one of the most underutilized exercises and don’t get their fair share of credit when it comes to building muscle mass and definition. The isometric exercises are a great way of building a mind-muscle connection. If done at the end of a workout isometric exercises can give you a muscle-ripping pump.

Isometric exercises are a type of strength training in which the joint angle and muscle length don’t change during contraction. Isometrics are done in static positions, rather than being dynamic through a range of motion.

Best Equipment To Add To These Workouts

While these bodyweight exercises are great without equipment, adding free weights or resistance bands can add even more strength once you establish the movement. The nice part about these exercises is that you can still see huge gains with or without weight and either way, they will slide into your routine nicely. Whether they be dumbbells, kettlebells, or barbells, the right approach to these exercises can be a game-changer for all your goals.

Additional Tips

Mind-Muscle Connection: Focus on engaging your chest muscles throughout each exercise. Feel the contraction as you lower yourself down and the squeeze as you push back up.
Slow and Controlled Movements: Perform each rep slowly and with control. Avoid rapid movements that reduce muscle engagement.
Breathing: Breathe out as you exert effort (pushing up or lowering yourself down), and breathe in during the resting phase.
Listen to Your Body: Stop any exercise that causes pain. Take rest days when needed and consult a doctor if you experience any injuries.

Building a sculpted chest with bodyweight exercises is achievable with dedication and consistency. This workout program provides a solid foundation for chest development. Remember, proper form, progressive overload, and a healthy diet are key factors for success. Embrace bodyweight training and witness the transformation of your chest!

Wrapping Up

These 5 bodyweight exercises are great for helping you see huge gains. Whether you are looking to absolutely shred or build more functional muscle, these exercises are perfect to add into your routine. The right approach to any workout can make or break those gains and you will only see the best results when you put your mind to it. Give these bodyweight exercises a try and see what these can do for all your gains today.