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Bodyweight WorkoutsGeneralGym Fitness

Ditch the Dumbbells: Try this Bodyweight Chest Workout

Push-ups, push-ups, and more push-ups. Check out this bodyweight chest workout that will leave you sore, and lead you to awesome results!

Published: 10/16/17

Hit the dirt and give us 20!

OK, OK… you can hit the carpet or a comfy yoga mat, but yes, it’s dreaded middle school gym class all over again! We want you really feel the burn because we’re going to get you down on the ground to do push-ups, push-ups, and more push-ups — of all variations. Why? Because variety is the spice of life (said someone we think is important to listen to) and to keep things interesting so that we target all the regions of your chest.

Just like our other bodyweight workouts, you’ll want to complete four rounds of each exercise, resting just 60 seconds between rounds. Now, get moving!

20 Push-ups

Everyone knows what a push-up is, right? Right?! Just in case: Extend your legs behind you, tighten your core, and keep your back flat. Slowly lower yourself until your chest touches the floor and then “push up” from the ground and return to the starting position. You got this!

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20 Pseudo Push-ups

Assume a classic push-up position making sure your hands are turned to 180 degrees beneath your chest on the floor. Bend your arms until your chest is near the ground. Now, “push up” until your arms are straight.

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20 Decline Push-ups

Like any good selfie shot, the decline push-up is all about the angles! You’ll want to make sure your feet are higher than your hands (use a box, a bed, a couch, etc.), and get in the standard push-up position with your feet elevated and hands slightly wider than shoulder-width. You are all set to complete that decline push-up!

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20 Diamond Push-ups

Gotta love jewels, right? This workout is called a diamond push-up because of the shape your hands make in front of you as you complete the push-up. Your hands should come together directly beneath your chest so that your index fingers and thumbs touch and form a — who’s with us? — “diamond” shape!

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20 Hold Push-ups

Similar to a plank, but you won’t be on your elbows. Use your hands like you would with a traditional push-up and…hold. You guessed it! You are so smart! Just lower yourself down slowly and hold your body as close to the ground as you can — without touching the ground — for as long as you can. Repeat.

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20 Incline Push-ups

Remember the decline push-up you just read about? Great. Now instead of elevating your feet, elevate the front of your body on that bench, chair, what-have-you…and push up, and push on!

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Do this circuit 3 or 4 times in a row and let us know how you feel!

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