Unleash your upper body strength with these body weight exercises for chest and triceps

Building chest and tricep muscles is crucial, not only for a well-defined physique but also for better pushing strength in daily activities.

With gym memberships becoming increasingly expensive, you might be looking for alternative ways to work on your upper body at home or outdoors.

Don’t worry; we’ve got you covered with these effective bodyweight exercises for chest and triceps.

Chest exercises without equipment

For an optimal workout, combine these exercises that target the different muscle groups within your chest.

Push-ups

No list of bodyweight exercises would be complete without the classic push-up.

This powerful compound movement engages not only your chest, but also your triceps, shoulders, and core muscles. To execute a proper push-up:

1. Lie face down, arms extended, keeping hands slightly wider than shoulder-width apart.
2. Keep your body straight from head-to-heel as you lower yourself by bending the elbows until your chest almost touches the ground.
3. Push yourself back to the starting position while maintaining good form.

Incline Push-ups

If standard push-ups are too challenging, incline push-ups can serve as a less strenuous alternative.

Elevate your upper body by placing your hands on a raised surface, like a chair or bench, and perform the push-up following steps similar to the traditional version.

Decline Push-ups

To increase intensity and further engage your upper chest, try decline push-ups.

Prop your feet on a stable elevated surface instead of your hands— remember to keep proper push-up alignment throughout the exercise.

Chest dips

Although typically more difficult than tricep dips, chest dips can be a fantastic addition to your workout routine once mastered. To perform chest dips:

1. Find parallel bars or sturdy objects at a similar height and distance apart.
2. Grip the bars while keeping your torso slightly leaned forward and knees bent.
3. Slowly lower your body until you’re almost at a 90-degree angle in your elbow joints.
4. Push back up to your original position using chest strength.

Tricep-focused exercises to boost pushing strength

A robust set of triceps is essential for functional pushing strength and an appealing upper arm aesthetic. Consider incorporating these tricep-targeting moves into your regimen:

Tricep Dips

Chair dips are one of the most accessible exercises that can yield great results when executed correctly. All you need is a stable chair or bench:

1. Sit on the edge of the seat with hands gripping the edges, fingers pointing forward.
2. Keep legs slightly bent, feet flat on the ground about hip-width apart.
3. Shift your weight forward, so your rear end hovers just off the edge of the seat.
4. Bend your elbows and slowly lower your body without touching the ground; focus on squeezing your triceps when lifting back up.

Narrow Push-ups (Diamond Push-ups)

Redefine the classic push-up by positioning your hands close together under your chest, forming the shape of a diamond. This variation shifts the focus to your triceps, proving an effective workout without any additional equipment.

Tricep dips with raised legs

Add difficulty and engage your core by simply raising one leg during each repetition of the standard chair dip.

A full-body routine for chest and tricep excellence

Combine the above exercises into a complete bodyweight workout for developing balanced muscle groups and overall pushing strength. Consider following this suggested progression:

1. Warm-up: Five minutes of jumping jacks, high knees, or light jogging
2. Standard push-ups: 3 sets of 10-15 repetitions (adjust based on personal capability)
3. Incline/Decline push-ups: 2-3 sets of 8-12 repetitions
   • Alternate between incline and decline if possible, either weekly or in each set.
4. Chest dips: 3 sets of 6-12 repetitions
   • Mix up regular chest dips with parallel bar and single-arm variations for diverse stimulation.
5. Chair dips/tricep dips: 3 sets of 15-20 repetitions
6. Narrow push-ups (Diamond push-ups): 2-3 sets of 5-10 repetitions
7. Cool-down stretch focusing on chest, triceps, and shoulder muscles

Take advantage of these simple, equipment-free exercises to develop impressive chest and tricep muscles while honing functional strength, all in the comfort of your own home or using outdoor spaces.

Consistency is key— commit to a regular workout routine, and you’ll soon enjoy visible results and improved prowess in pushing movements.