How To Exercise Your Chest Without Using Weights

How To Exercise Your Chest Without Using Weights

Tone your chest without using a single weight. Use our easy-to-follow guide every day for just one month to see the results.

Step 1: You will need

  • comfortable clothing
  • foot wear
  • a mat or towel

Step 2: Exercise 1: Press ups

Step 3: Start position

Kneel down on one end the mat and walk your hands out in front of you. Stop when you feel your body weight over your arms and when the front of your thighs rest of the mat. Place your hands either side of the mat, just touching the edges. Make sure your feet are together and bent towards your backside. Adjust your hands to have them slightly wider than your shoulders.

Step 4: Lowering and lifting

Bend your arms and lower your body towards the floor. Push upwards and return to the start position.

Keep all your weight on your hands and your thighs keeping your knees bent.


It's important not to fully extend or lock out your arms at the elbow joint. In addition keep the weight on the front of the thigh not the knee. This puts pressure on the joints instead of the muscle.

Step 5: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

When you lift your body back up to the starting position, you need to breathe out through your mouth.

Step 6: Review

Repeat the exercise 10 times. If you find it too easy you can make it more difficult by extending your legs and having your weight on your toes instead of your thighs.

Step 7: Exercise 2: Wide grip press ups

Step 8: Start position

Begin by positioning on the front of your thighs with your feet together and bent towards your backside. Place the palms of your hands flat on the floor, on the same line as your shoulders but much wider than them.

Step 9: Lowering and lifting

Bend your arms and lower your body towards the floor. push upwards and return to the start position.

Keep all your weight on your hands and your thighs - and your knees bent.
It's important not to fully extend or lock out your arms at the elbow joint. Remember to keep the weight on the front of the thighs not the knees. This puts pressure on the joints instead of the muscle.

Step 10: Breathing

For this exercise, whilst you lower you need to breathe in through your nose. When you lift your body back up to the start position, you need to breathe out through your mouth.

Step 11: Review

Repeat this exercise 10 times. If you find it too easy you can make it more difficult by extending your legs and having your weight on your toes instead of your thighs.

Step 12: Exercise 3: Close grip press ups

Step 13: Start position

Begin by positioning yourself on the front of your thighs with your feet together and bent towards your backside. Place the palms of your hands flat on the mat with your fingers touching and facing inwards.

Step 14: Lifting and lowering

Bend your arms and lower your body towards the floor. Now push upwards and return to the start position.

Keep all your weight on your hands and your thighs keeping your knees bent. Remember not to fully extend or lock out your arms at the elbow joint.

Step 15: Breathing

For this exercise, whilst you lower you need to breathe in through your nose. When you lift your body back up to the start position, you need to breathe out through your mouth.

Step 16: Review

Again, if you find this exercise too easy, change position to extend your legs and have the weight on the toes. You should do this exercise for 10 repetitions.

Don't forget that doing this workout everyday for a month can really help to shape and firm your upper body.

Be sure to check out all our other workouts and fitness tips here on VideoJug.