You want to work out your chest but don’t have any equipment? I got you covered.
I have rounded up 10 female chest workouts that you can do at home without any equipment. So, read on, learn these routines, and enjoy working out.
Push-up can be considered as the ultimate exercise for building the chest. The great thing about push-ups is that they also work your whole body.
If you don’t feel ready to do a normal push-up, you can drop your knees to the floor.
Below are the basic steps to perform push-ups:
- u003cliu003eStart in a high plank position with hands beneath shouldersu003c/liu003eu003cliu003eKeep your shoulder blades down, engage your core, and bend elbows to lower body in one long line.u003c/liu003eu003cliu003eMake sure that your elbows should extend away from sides at 45-degree angles. u003c/liu003eu003cliu003eOnce your arms form 90-degree angles, press back up to start.u003c/liu003e
2. Lateral Plank Walk
This full-body exercise will mainly target your chest and core.
Below are the basic steps to perform the Lateral Plank Walk:
- u003cliu003eFirst, get into a high plank position.u003c/liu003eu003cliu003eTense your body to create a straight line, keeping your core engaged.u003c/liu003eu003cliu003eStep both your left foot and left hand at the same time to the side. Then, step your right hand and left foot across to meet the other.u003c/liu003eu003cliu003eMake sure you keep your core engaged and maintain a good plank form the whole time.u003c/liu003eu003cliu003eKeep walking your hands and feet another step to the left, then return to the center and do the same movements in the opposite direction.u003c/liu003e
3. Mountain Climber Push-Up
Mountain climber push-ups are great for both your chest and your core. It’s a good way to get your heart rate up in a short amount of time.
Below are the basic steps to perform the Mountain Climber Push-Up:
- u003cliu003eGet in a high plank position and do one push-up.u003c/liu003eu003cliu003ePull your right knee toward the chest.u003c/liu003eu003cliu003eReturn to the first step.u003c/liu003eu003cliu003eQuickly do the same with the left.u003c/liu003e
4. Eccentric Chaturanga Push-Up
This exercise is great if you’re having trouble doing the usual chaturanga push-up. If it’s too hard, keep your knees down during this exercise.
Below are the basic steps to perform the Eccentric Chaturanga Push-Up:
- u003cliu003eGet in a high plank position.u003c/liu003eu003cliu003eMake sure your glutes, core, and legs are engaged.u003c/liu003eu003cliu003eLower down to the floor in one long line in a count of five while keeping elbows tight against sides.u003c/liu003eu003cliu003eOnce your torso reaches the floor, press up onto knees, then get back into a high plank position.u003c/liu003e
5. Triceps Dips
Don’t let the name fool you. This exercise is great for working out your chest.
You will only need a chair to perform this exercise.
Below are the basic steps to perform triceps dips:
- u003cliu003eSit on your chair with your arms by your sides, feet on the ground.u003c/liu003eu003cliu003eGrab the front of the seat on either side of you while keeping your palms downward.u003c/liu003eu003cliu003eFirmly hold the seat and push your body up.u003c/liu003e
6. Diamond Push-Ups
This is a modification of a regular push-up, which makes it harder. Do this exercise when you find that normal push-ups are becoming easy.
It is called a diamond because you make a diamond shape with your hands while doing this push-up.
Below are the basic steps to perform diamond push-ups:
- u003cliu003eGet in a push-up position but keep your knees turned outward, feet just touching, and hands shoulder-width apart.u003c/liu003eu003cliu003eThen, tighten your core and keep your spine straight.u003c/liu003eu003cliu003eBend your elbows inward and lower your torso to just a few inches above the floor.u003c/liu003e
7. Hand Release Push-Up
This is another great variation of a push-up. It will allow you to tap into a greater range of motion, which means that you can recruit more muscles and build more strength.
Below are the basic steps to perform a hand release push-up:
- u003cliu003eBegin this exercise in a high plank position with your hands a little bit outside of your shoulders.u003c/liu003eu003cliu003eLower your body slowly all the way to the floor while keeping your core tight.u003c/liu003eu003cliu003eOnce you reach the floor, lift both your palms off the floor for a moment. Press them back down on the floor press up body up to the starting position.u003c/liu003e
8. Wall Angels
Wall angels are among the best chest workouts you can do when you don’t have any equipment.
Below are the basic steps to perform the Wall Angels workout:
- u003cliu003eStand with your head, shoulders, upper back, and backside pressed against a wall.u003c/liu003eu003cliu003eBend your knees just a little bit.u003c/liu003eu003cliu003eKeep the backs of your hands against the wall and extend your arms directly above your head.u003c/liu003eu003cliu003eMake sure you tighten your mid-back muscles while you move your arms down toward your shoulders.u003c/liu003eu003cliu003eKeep in mind that your body has to be glued to the wall the whole time.u003c/liu003eu003cliu003eThen, slide your arms down until they’re just below your shoulders. Hold them in this position for a second and return to the starting position.u003c/liu003e
9. Decline Push-Up
This is yet another variation of a push-up. Once you master the normal push-up, do a decline push-up to challenge yourself. The difficulty of this exercise is increased by placing your feet on a higher level than your hands. The higher the surface on which you put your feet, the more difficult it gets.
Below are the basic steps to perform the Decline Push-Up:
- u003cliu003eStart this exercise in a high plank position.u003c/liu003eu003cliu003ePut your feet on an elevated surface, which can be a box, a chair, or whatever you have at home.u003c/liu003eu003cliu003eKeep your core tight, back flat, neck aligned with the spine, and elbows close to your sides.u003c/liu003eu003cliu003eLower yourself slowly while keeping your hands directly under your shoulders.u003c/liu003eu003cliu003ePush yourself back up to the starting position.u003c/liu003e
10. Push-Up Jack
This type of push-up is a great variation of chest workouts that will increase your heart rate rapidly.
Below are the basic steps to perform the Push-Up Jack:
- u003cliu003eDo a high plank position.u003c/liu003eu003cliu003eThen you when you lower into the push-up, jump your legs out.u003c/liu003eu003cliu003ePress and jump your feet together to go back to the start.u003c/liu003e
Enjoyed this round-up of female chest workouts? Share this with a friend who might need to know about these chest workouts.
Keep doing these exercises until you can flawlessly perform them. Trust me – you will achieve your workout goals in no time.
If you have some equipment but wondering how to use them for your chest workouts, look no more. Check out some chest workouts with equipment suggestions for you.
Frequently Asked Questions
Is warm-up important?
What you do before starting a workout routine is as important as the workout itself. Warm-up is necessary to elevate your heart rate and put your muscles and joints through their range of motion, warm them up, and make sure everything is functioning the way it should.
Is stretching important?
Stretching after your chest workouts is very important. It will increase your circulation, which will make your muscles heal faster. Apart from this, stretching also has some important benefits.