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What’s a good body weight exercise to build pectoral strength or mass?

2 min read

Asked by: Sanatombi Coca

At Home Workouts for Your Chest: Best Bodyweight Exercises to Pump up Pecs

  1. Traditional pushup. Place your hands on the floor at shoulder-width. …
  2. Dip. Suspend yourself over the bars of a dip station. …
  3. Star plank. Get into pushup position. …
  4. Dive-bomber pushup. Get into pushup position. …
  5. Plank reach under.

What is the best exercise to build pectoral muscles?

8 best chest exercises for strength and function

  1. Incline push up. Equipment required: none. …
  2. Flat bench press. Equipment required: barbell or dumbbells, flat bench. …
  3. Incline bench press. Equipment required: barbell or dumbbells, incline bench. …
  4. Decline bench press. …
  5. Pushup. …
  6. Cable crossover. …
  7. Chest dip. …
  8. Resistance band pullover.


How can I build my chest with bodyweight?

Best Bodyweight Chest Exercises

  1. Push-Up.
  2. Parallel Bar Dip.
  3. Chaos Push-Up.
  4. Incline Push-Up.
  5. Decline Push-Up.
  6. Plyo Push-Up.
  7. TRX® Push-Up.
  8. Incline Plyo Push-Up.

What is the best bodyweight exercise for chest?

Here Are 21 Bodyweight Workout Exercises That Target Your Pectorals

  1. Standard Push-Ups. …
  2. Wide-Grip Push-Up. …
  3. Pike Push-Up. …
  4. Diamond Push-Up. …
  5. Inner & Outer Push-Up. …
  6. Incline Push-Up. …
  7. Decline Wall Push-Up. …
  8. Wide Grip Crucifix Push-Up.

What is the fastest way to build pectoral muscles?

The Top 10 Moves for Fast Pec Growth

  1. Barbell Bench Press. Known as the “king” of upper body exercises, the barbell bench press has likely been part of more massive-pec programs than any other movement. …
  2. Barbell Incline Press. …
  3. Dumbbell Press. …
  4. Weighted Dip. …
  5. Dumbbell Flye. …
  6. Cable Crossover. …
  7. Pullover. …
  8. Smith Machine Press to Neck.

How do you get a formed chest?


You don't just stand here. And move the elbows. Right you're not just bending the elbows. And straightening. Them then you're going to be working the triceps a little bit more than you are your chest.

How long does it take to grow pecs?

It takes time to really build up your pectoralis muscles to get a bigger chest. Most programs take 10- to 12-weeks of steady determination for a noticeable difference.

Why won’t my pecs get bigger?

Without adequate R&R, your muscles will never grow. In fact, working out too hard and too often on the same body part could stunt muscle growth and actually break down tissue that you have already worked so hard on to build.