Bodyweight Chest Workout for Intermediate
A bodyweight chest workout for intermediate that you can do at home with no equipment. 6 exercises, about 47 minutes, targeting chest.
| Level | Intermediate |
| Equipment | None (bodyweight) |
| Time | About 47 minutes |
| Muscles | Chest |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Decline Push-Up | 4 × 8–12 |
| 2. Incline Push-Up Wide | 4 × 8–12 |
| 3. Incline Push-Up Medium | 4 × 8–12 |
| 4. Isometric Chest Squeezes | 4 × 8–12 |
| 5. Incline Push-Up Reverse Grip | 4 × 8–12 |
| 6. Pushups (Close and Wide Hand Positions) | 4 × 8–12 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Decline Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale.
2. Incline Push-Up Wide
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands wider than shoulder width.
3. Incline Push-Up Medium
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands about shoulder width apart.
4. Isometric Chest Squeezes
While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso). Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
5. Incline Push-Up Reverse Grip
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar palms up, with your hands about shoulder width apart.
6. Pushups (Close and Wide Hand Positions)
Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length. Lower yourself until your chest almost touches the floor as you inhale.
More workouts like this
Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.