Chest Workouts With Bodyweight

Bodyweight chest workouts built around push-up and dip patterns with evidence-informed effort targets, repeatable straight-set structure, and practical progression by leverage, reps, and pauses.
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Workout 1

5 exercises15 sets

Bodyweight Chest Strength and Hypertrophy Workout

Chest, Triceps, Front Delts

A bodyweight chest template using push-up and dip variations to build pressing strength and chest hypertrophy with stable straight sets and RIR-guided progression.

  1. 1
    Standard Push Up
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    anatomy
    1Exercise

    Standard Push Up

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Hands just outside shoulder width, elbows at roughly 30-45 degrees, and maintain a rigid plank throughout.

  2. 2
    Chest Dip
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    2Exercise
    Chest Dip

    Rest 2m

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Slight forward torso lean, depressed shoulders, and avoid uncontrolled bottom-depth bounce.

  3. 3
    Incline Push Up
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    3Exercise

    Incline Push Up

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Keep shoulders down and back with a straight line from head to heel.

  4. 4
    Close-Grip Push Up
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    4Exercise

    Close-Grip Push Up

    Rest 1m 15s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Hands narrower than standard push-up but keep wrists stacked and avoid elbow flare.

  5. 5
    Kneeling Push Up
    anatomy
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    5Exercise

    Kneeling Push Up

    Rest 1m

    • 114 reps x 0 kgRIR 3
    • 214 reps x 0 kgRIR 2
    • 314 reps x 0 kgRIR 1

    Keep hips extended and core braced; avoid shoulder shrugging at lockout.