The Best Bodyweight Exercises for Your Chest and Other Similar Muscles

1. Circuit x1

14. Wall Handstand Hold

Exercise #12: Handstand Hold

The Best Bodyweight Exercises for Your Chest and Other Similar Muscles

Muscles Involved:

  • Primary: Front deltoids
  • Secondary: Trapezius

Execution method:

  • Position yourself about six inches away from a wall on your hands and knees.
  • Walk your legs up the wall to assume a handstand position with feet together.
  • Keeping your core tight, hold for 30-60 seconds

19. Wall Shoulder Tap

Shoulder tap presses are a highly functional move that can be done in the gym with a single dumbbell or a kettlebell. It involves pressing above your head from shoulder to shoulder. This provides the strength to move in an asymmetrical direction.

Execution method:

  • Position yourself with your feet against a wall and your body in a V-shape. Your hands should be slightly wider than shoulder width apart.
  • Now lower your head down toward your right hand then directly across to your left hand. Keep moving in a circular motion, first in a clockwise and then an anti-clockwise direction.

4. Elevated pike push-ups

Ready for that next step? Elevate your legs on a step, bench, curb, chair…whatever. Same rules apply: keep that neutral spine position and the crown of your head pointing towards the ground. If you’re attempting to do this for the first time alone, put a pillow under your head just in case 🙂

2. Plank to down dog

This is a great move for shoulder flexibility — especially the rotator cuff. You don’t need to perform this exercise quickly, take your time.This is actually a bodyweight warm-up exercise before you start your shoulder training.

21. Planche Lean

23. Tuck Planche Hold

24. Victorian Cross

25. Arm Circles

The Best Bodyweight Exercises for Your Chest and Other Similar Muscles

Muscles Involved:

  • Primary: Medial deltoids
  • Secondary: Rhomboids

Execution method:

  • Stand with feet shoulder width apart. Straighten your arms and lift them to shoulder height so they are parallel with the floor.
  • Without bending your elbows, rotate from the shoulders to perform slow and controlled rolls.
  • Perform a set number of arm circles in one direction and then go in the opposite direction.

26. Angry Cat Walks

27. Crab Walk

Exercise #8: Beast Bear Crawl

The Best Bodyweight Exercises for Your Chest and Other Similar Muscles

Muscles Involved:

  • Primary: Front deltoids
  • Secondary: Trapezius

Execution method:

  • Assume a plank position with one knee forward.
  • Keeping the butt down step forward with hands and feet. Keep your knees off the ground at all times.
  • Move in multiple directions to hit the target muscles from varying angles. Keep you core tight and breathe evenly throughout the movement.

29. Inverted Row

Exercise #19: Bodyweight Side Lateral (Bodyweight Alternative to ‘Dumbbell Side Lateral Raise’)

The Best Bodyweight Exercises for Your Chest and Other Similar Muscles

Muscles Involved:

  • Primary: Front deltoids
  • Secondary: Side deltoids

Execution method:

  • Stand with your feet shoulder width apart with your arms at your sides and fists clenched.
  • Pivoting from the elbow, bring your arms out to the sides. Do not bend your elbows. Exhale as you lift your arms.
  • This time, lift your arms directly to the front, feeling for the burn in the front delts in the top position.
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