* Stretching exercises are not included in this list!

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

Hand Release Push-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major
auxiliary muscles:Triceps, Trapezius, Teres Muscles, Deltoids
required:Nothing
optional:Backpack
level:Normal
type:Strength
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Staggered Push-up

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

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major
auxiliary muscles:Deltoids, Biceps
required:Nothing
optional:Seat
level:Easy
type:Strength - isometric
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Renegade Row With Towel

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major, Latissimus Dorsi, Biceps, Triceps
auxiliary muscles:Hand Flexors, Hand Extensors, Trapezius, Teres Muscles, Deltoids
required:Towel
level:Easy
type:Strength - isometric
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Push-up On Knees

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major
auxiliary muscles:Deltoids, Triceps
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength
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Bear Crawl

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Rectus Abdominis, Quadriceps, Glutes, Lower Back
required:Nothing
optional:Weight Cuffs, Dumbbells (2)
level:Easy
type:Strength, Cardio
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Burpee

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Quadriceps
auxiliary muscles:Deltoids, Rectus Abdominis, Hamstrings, Glutes
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Hindu Push-up / Dands

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Trapezius, Rectus Abdominis
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Cardio
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Incline Wall Push-up

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major
auxiliary muscles:Triceps, Deltoids
required:Nothing
level:Easy
type:Strength
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