* Stretching exercises are not included in this list!

Bodyweight Chest Exercises Without Weights / Pectoral Workouts w/o Equipment

Push-up Hold With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Trapezius, Lower Back, Deltoids, Rectus Abdominis
required:Towel
level:Hard
type:Strength - isometric
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Scorpion Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Glutes, Pectoralis Major
auxiliary muscles:Lower Back, Deltoids, Rectus Abdominis, Triceps, Serratus Anterior, Latissimus Dorsi
required:Nothing
level:Hard
type:Strength
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Forward Sliding Push-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Deltoids, Rectus Abdominis
auxiliary muscles:Trapezius
required:Towel
optional:Backpack
level:Challenging
type:Strength
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Sliding Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major
auxiliary muscles:Biceps, Triceps, Serratus Anterior, Trapezius, Deltoids, Rectus Abdominis
required:Towel
optional:Backpack
level:Hard
type:Strength
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Push Back Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Serratus Anterior, Trapezius, Rectus Abdominis, Quadriceps
required:Nothing
level:Hard
type:Strength
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Shoulder Tap Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Triceps, Pectoralis Major
auxiliary muscles:Obliques, Lower Back
required:Nothing
optional:Seat, Exercise Ball, Fitness Mat, Backpack
level:Normal
type:Strength
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T Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Obliques, Trapezius, Lower Back, Teres Muscles, Rectus Abdominis
required:Nothing
optional:Dumbbells (2), Kettlebells (2)
level:Hard
type:Strength
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Diamond Push-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Serratus Anterior, Deltoids, Rectus Abdominis
required:Nothing
optional:Seat, Backpack, Fitness Mat
level:Normal
type:Strength
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Staggered Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Pectoralis Major, Triceps
auxiliary muscles:Trapezius, Rectus Abdominis, Serratus Anterior, Latissimus Dorsi
required:Nothing
optional:Stool, Backpack, Seat
level:Hard
type:Strength
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Renegade Row With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Latissimus Dorsi
auxiliary muscles:Hand Flexors, Trapezius, Teres Muscles, Deltoids, Rectus Abdominis, Biceps
required:Towel
level:Normal
type:Strength - isometric
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