5 best bodyweight chest exercises

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In this video I reveal the 5 best bodyweight chest exercises, two of which I'm sure will surprise you.

I'll start with the classic push-up and work my way through, and watch out for the ones you won't have expected to be in here.

Aside from the 1-armed push-up, another very good, but difficult variation of the push-up is the decline push-up. By putting your feet up on the bench really increases the level of difficulty of this chest exercise.

If you want to make this exercise even more difficult, then you can alter your tempo, by going really slow on the way down, and strong on the way up, or even hold in the bottom position to put a little extra tension on the muscles. These types of adjustments can be applied to all types of push-ups.

Next up is the classic dip exercise with a slight twist. Fitness expert Bill Hartman once told me this tip and how it helps to remove the stress normally placed on the shoulder joint during this exercise.

So for the dip exercise, lean forward and bring your knees up, keeping them in that position at all times. Although this still places stress on the shoulders, by bringing your knees up it will reduce the stress burden on the shoulder area.

The next couple of exercises will surprise you as you wouldn't think they were chest exercises, but if you've ever tried them with a sore chest or an injured chest, then you know there is a lot of tension in the pull-up and chin-up exercises.

So, the pull-up is using the overhand grip, hand wider than shoulder width apart. Now that you know this works your chest, you will really be aware of just how much your chest muscles are working during this exercise.

For the fourth exercise, you'll do underhand chin-ups, which will also work your biceps a bit more and as you get to the top position, your chest is really contracting.

Now on to the final chest exercise, which you may not be able to do because it involves a little bit of equipment, ring push-ups. So for this exercise, set up the rings nice and low, and then perform a series of push-ups. If you want to make this a bit harder, you can even have a partner place a weight plate on your back. The extra balance and stability required for this push-up really makes it an excellent chest exercise. As an added benefit, you're also getting a chest fly movement as you try to stabilize your body.

So those are the 5 best bodyweight chest exercises to build your chest, and even with just a few repetitions my chest is feeling it and you're going to love that workout if you put those together!