* 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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Sliding Push-up

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Triceps, Pectoralis Major
auxiliary muscles:Lower Back, Teres Muscles, Rectus Abdominis, Obliques, Trapezius
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:Fitness Mat, Seat, Backpack
level:Normal
type:Strength
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Dips Between Chairs - alternatively

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Hand Extensors, Teres Muscles, Deltoids
required:Seat
optional:Backpack
level:Normal
type:Strength
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Decline Wall Push-up

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major, Deltoids
auxiliary muscles:Triceps, Rectus Abdominis
required:Nothing
level:Hard
type:Strength
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