5 killer workouts for a toned and chiseled chest without weights(NO EQUIPMENT!)

A toned and a chiseled chest not only determines your upper body strength but also gives your physique a well-definition. The chest is the noteworthy thing at which anyone's focus, first and foremostly drives and it should be the thing for what a newbie should look for instead of focusing solely on training their abs or arms mindlessly without knowing the fact that pectoral muscles contribute to almost half of your upper body strength.

It is also the most underrated body part which people generally neglect as most of them aren't familiar with the merits of having a strong chest rather than a vanity perspective.

However, due to people's busy lives and their other commitments, they endeavor to find time to go to a gym or to buy equipments.

Scrutinizing the above-mentioned problem that people usually face, here in this article, I would put forward some of the best bodyweight workouts for your chest without any gym equipment that will give you a toned and a chiseled chest.

#1 Pushups

(Level of exercise: Beginner)

The first and foremost workout for your pectorals is pushups. Pushups are one of the most classic exercises that are still continued to be practiced from a very long time. It helps in building your over-all pectorals strength, functional strength and improves your posture.

Adhere to the following steps to get the perfect form of pushups:

Step1: Get into a plank position while keeping your body in a straight line from shoulders to your heels.

Step 2: Keep your abs, hamstrings, back, glutes stable and elbows locked.

Step 3: Keep your arms nearer to your body but a little outside from your shoulder width. Remember your hands should be parallel to each other while you are in a plank position.

Step 4: Lower your body until your chest is just an inch away from the floor and arms making a 45-degree angle.

Step 5: Breath in while going down and breath out while coming up, then repeat.

The last step is to ensure a good blood flow circulation in your body. Do 3 sets of it, each having 20 repetitions.

For beginners( in case you facing trouble while performing pushups):

Step1: Follow all the above-mentioned 5 steps.

Step 2: Perform pushups with your knees on the floor instead of your toes, so that it will exclude the weight of your legs and you'll be able to easily complete a full range of motion.

Do 3 sets of it, each having 15 repetitions.

#2 Decline pushups:

(Level of exercise: Intermediate)

While pushups have hundreds of variation, decline pushups are one of the best variations to hit your upper chest. The main purpose of doing it is that it will increase the tension or intensity on your upper chest, when your lower body is placed at a higher level whereas upper body at a lower level. It additionally works on your front delts, giving them a better shape.

Adhere to the following steps to get the perfect form of decline pushups:

Step 1: Place your toes on a high bench or a couch while keeping your body in a straight line from shoulders to your heels and hands about 36 inches apart while holding your torso up at arms length.

Step 2: Keep your abs, hamstrings, back, glutes stable and elbows locked.

Step 3: Lower your body until your chest is just an inch away from the floor and arms making a 45-degree angle.

Do 3 sets of it, each having 15 repetitions.

For beginners:

Step1: Follow all the above-mentioned 3 steps.

Step 2: Place your toes on comparatively a lower bench or a couch so that you'll be able to complete a full range of motion.

Do 3 sets of it, each having 10 repetitions. The main purpose to perform it on a lower bench or couch is not to make it easy for you but to hit your upper chest which is often neglected by most of the exercises.

#3 Archer pushups

(Level of exercise: Intermediate)

While some people endeavor to target each of their pectoral muscle solely, the archer pushups do provide you an opportunity to do the same. It helps in giving tension to each of your pectoral muscles separately. Additionally, it helps you in training your front and rear delts, giving them a 3D look without lifting any weights.

Follow the steps mentioned below to perform archer pushups:

Step1: Get into a plank position but extend only one arm out to your side at a time, making a 90-degree angle with your torso and perpendicular to your body.

Step 2: Keep your arms wide opened with fingertips of each palm facing outwards and opposite to each other.

Step 3: Keep your body in a straight line from your shoulders to heels and legs closer to each other (preferably touching each other).

Step 4: Keep your glutes, hamstrings, abs stable and elbows locked.

Step5: Bend your working arm while keeping the other arm extended outwards. Lower your chest until it is just an inch away from the floor.

Step 6: Push yourself up and perform the same with your other arm too, then repeat.

Perform 12 repetitions of it on each side of your arm in 3 sets.

For beginners:

Step 1: Follow all the above mentioned 6 steps.

Step 2: To make it easier for you, keep your extended arm closer to your working arm so that it would be able for your extended arm to support the working one, a bit more.

Perform 12 repetitions of it on each side of your arm in 3 sets.

#4 Diamond pushups

(Level of exercise: Intermediate)

Finishing up the last variation of the pushups, diamond pushups are one of the difficult but yet additionally, a great exercise to build your middle pecs. The things which give it a standout amongst other variations of pushups is that it is really suitable if you want each of your pectoral muscles to look solely well-defined, which means that it helps you in enhancing the look of the line between both of your pectorals. Also, it is considered helpful in training the lateral head of your triceps.

Follow the steps mentioned below to perform diamond pushups:

Step1: Get into a plank position with your hands creating a diamond at the center.

Step 2: Keep your arms near to your body and at a distance that is smaller than the width of the shoulders.

Step 3: Keep your body in a straight line from your shoulders to your heels.

Step 4: Lower your chest until it is just an inch or two away from the floor. Come back to the starting position and rehash.

Perform 3 sets of it, each having 12 repetitions.

For beginners:

Step1: Follow all the above-mentioned 4 steps.

Step 2: Perform diamond pushups with your knees on the floor instead of your toes, so that it will exclude the weight of your legs and you'll be able to easily complete a full range of motion.

Perform 3 sets of it, each having 12 repetitions.

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#5 The Towel bench press

(Level of exercise: Beginner)

While the bench press is done with the barbells and weights in the gym, here in this exercise, a towel will work as an alternative to it. This exercise will help you in increasing the width of your chest and making it more muscular.

Follow the steps mentioned below to perform bench press with a towel:

Step 1: Lie on a bench or on the floor and hold the towel with both of your hands.

Step 2: Keep your hands straight upwards and stretch the towel fully with both of your hands.

Step3: Keep your arms away from your shoulder width while forming a 90-degree angle with your chest.

Step 4: Keep your back stable and straight.

Step 5: Count to 3 while bringing the towel down and closer to your chest but don't let it touch your chest, then push it up again counting to 3.

Step 6: Breath in while bringing the towel down and breath out while pushing it up again, then repeat

Do 3 sets of it, each having 15 repetitions.

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