The Best Workout for Arms and Chest Without Equipment

Are you struggling to build muscular arms and chest without access to a gym or equipment? Then this article will help you find the best workout for arms and chest! Using bodyweight exercises, you can finally start toning your muscles and gaining strength.

Quick facts: Best Workout For Arms And Chest Without Equipment

  • ✅ Push-ups are one of the best exercises for the arms and chest, and can be done without any equipment – Harvard Health Publishing
  • ✅ Strengthening the arms and chest can help improve posture, balance, and coordination – Mayo Clinic
  • ✅ Plank exercises are another great option for building arm and chest strength without any equipment – Healthline
  • ✅ Chair dips are a great exercise for strengthening the arms and chest – American Council on Exercise
  • ✅ Arm circles can help to tone the arms and chest without the use of any equipment – Shape Magazine


A warm-up is an important part of any exercise routine, especially for arms and chest workouts. Warming up can help get your muscles and tendons ready for the workout and can reduce the risk of injury.

Some warm-up exercises that you can do without equipment include:

  • Arm circles
  • Shoulder rolls
  • Torso twists

Let’s go into more detail about how to warm up before your workout.

Light cardio

Light cardio is an essential warm-up before any type of physical activity. It helps to increase blood flow to the muscles, get your heart rate up, and prepare your muscles for a more demanding workout.

Light cardio can be anything from light jogging on a treadmill, going for a quick walk or bike ride, or performing jumping jacks and jumping rope. All of these activities will help you to warm up and make sure that you are physically ready for the workout ahead.

It’s important to note that light cardio should only be done for about five minutes prior to your workout session as it can tire out your body if done for too long.

Dynamic stretching

Dynamic stretching is a form of stretching that involves controlled movements which target specific muscles and joints. It is an active form of stretching which increases muscle temperature to prepare the body for more intensive movements during a workout. Dynamic stretches are typically done before exercise and can be used to increase the range of motion in the arm and chest muscles, improve flexibility, and reduce risk of injury as well as muscle strain from repetitive motions.

Dynamic stretches involve linear movements towards a comfortable range-of-motion that target specific muscle groups such as biceps, triceps, chest muscles, shoulder girdle muscles, neck flexors/extensors, etc. A dynamic stretch should be completed prior to any workout or warm-up routine to increase range-of-motion in order to help prevent potential injuries or soreness.

Examples of dynamic warm-up exercises include:

  • Lunges with arm circles
  • High knees with arms reaching up towards ceiling
  • Jumping jacks with alternating chest press

Arm Exercises

Arm exercises are an important part of any workout regiment. They help to build strength and endurance, while also toning the arms. There are many exercises you can do to target your arms and chest without the use of any equipment.

In this article, we will discuss some of the best exercises for arms and chest without any equipment:

Tricep dips

Tricep dips are an effective yet simple exercise designed to strengthen and tone your triceps and chest muscles without requiring any equipment. This exercise works by lifting and lowering your body weight using just the strength of your arms.

To start, place your hands behind you on a flat surface, with your palms facing down and arms slightly wider than shoulder-width apart. Bend at the elbows as you lower your hips towards the ground, keeping your elbows close to your body. Make sure to keep your back straight as you dip down and push up, engaging all of the muscles in the arm.

As you get used to this exercise, try making it more challenging by:

  • Adding a weight (like a backpack filled with books)
  • Performing the exercise on an unstable surface (like a balance ball)

Tricep dips can be done anywhere and are an easy way to build muscle strength in arms and chest without needing any equipment!


Push-ups are one of the most well-known upper body exercises for strengthening arms and chest. To perform a standard push-up, start with your hands and feet on the floor, just wider than shoulder-width apart. Then slowly lower yourself down to the floor, keeping your elbows close to your body. Once you’ve reached the bottom, push yourself back up by pushing off of your hands until they are fully extended.

Push-ups are an effective exercise that can be done without any additional equipment and can be modified to increase or decrease intensity depending on fitness level. Additionally, push-ups provide a great opportunity to work on core strength and stability which can help with a variety of activities including running and lifting weights.

Wall squats

Wall squats are an effective, bodyweight-only exercise suitable for all fitness levels. To perform a wall squat, you must stand with your back against a wall and position your feet roughly shoulder-width apart. Slowly begin bending your knees and hips until your upper legs are parallel to the floor. Make sure that your knees remain directly over your ankles throughout the entire movement, and that your back stays in contact with the wall at all times. Once you reach the desired depth, hold for a few seconds before pushing yourself back up to the starting position.

Wall squats are an effective workout for building strength in both arms and chest without any equipment needed besides a sturdy wall surface.


Plank is a full body exercise that targets a variety of muscles, including the arms and chest, without the need for any equipment. When performing a plank, you should ensure that your body is in a straight line from head to toe with your weight on your toes and forearms. You should avoid arching or sagging your hips as this can lead to injury.

Plank exercises can be adjusted for any fitness level and can involve simply holding the position for an extended period of time or alternating between different versions of the exercise, such as performing leg raises or even doing small push-ups. By engaging multiple muscle groups with one exercise, planking can help build strength and endurance as well as provide an excellent core workout.

Chest Exercises

A strong and healthy chest is essential for an overall balanced physique. Fortunately, you don’t need a gym membership or expensive equipment to build your chest muscles. Doing chest exercises without equipment can give you a great workout and help you build strength and size.

Let’s explore some of the best chest exercises without equipment:

Wall push-ups

Wall push-ups, also known as wall presses, are a great way to work the chest, arms and shoulders without any equipment.

To perform this exercise, stand facing a wall with your feet shoulder-width apart and your hands straight out in front at shoulder-level. Lean forward slightly touching your palms to the wall and then slowly push away from the wall while keeping your arms straight. As you do this, keep your abs tight and squeeze your chest muscles at the top of the movement. Gradually lower yourself back towards the wall until back to starting position.

Repetitions can be done up to

  • three sets of 10-15 reps for beginners
  • higher for more advanced exercises

Wall push-ups are an easy and effective way to

  • build arm strength
  • work on chest muscles
  • increase flexibility in the shoulders
  • improve posture

Chest flys

Chest flys are a great exercise for targeting your chest muscles, also known as the pectoralis major and minor. This upper body workout utilizes body weight to challenge the muscles of your chest and arms. Chest flys can be performed without any equipment, so they’re an excellent choice for a home workout.

To do chest flys, start by standing with feet shoulder-width apart and arms stretched out in front of you with palms facing each other. With a slight bend in your elbows, bring your hands together above your head in an arcing motion. Once your hands meet above your head, pause for a moment before returning to the starting position. Make sure to keep tension on the chest muscles throughout the entire movement. Exhale as you bring your hands together and inhale as you return to the starting position. Repeat this exercise until fatigued or for desired reps/sets outlined by a trainer or doctor.

Wall chest press

The wall chest press exercise can be performed without any equipment and is a great workout for the chest muscles.

To do the chest press, stand with your feet shoulder-width apart and back flat against a wall. Keeping your arms straight, lean into the wall until your arms are at a 90 degree angle at the elbows. Now push away from the wall to complete one full repetition of this exercise. Make sure to keep your back firmly pressed against the wall during this entire exercise. Focusing on using your chest muscles, do 3 sets of 8-12 repetitions for best results – working up to 4 sets as you become stronger. This exercise will help strengthen and tighten your chest muscles as well as work on upper body strength and stamina.

Core Exercises

Core exercises are a great way to get in shape without using any equipment. Core exercises are essential to strengthening your abdominal and back muscles and helping to improve your posture. Doing core exercises can also help to improve your overall strength and posture.

In this article, we will be looking at some of the best core exercises to help strengthen your arms and chest:

Reverse crunches

Reverse crunches are a type of core exercises ideal for strengthening the abs and obliques. They are performed with the body in a reverse crunch position, lying down on your back with arms extended backward above your head. To perform the exercise, curl your knees in towards your chest while simultaneously lifting your hips off of the ground toward the ceiling. You should feel like you’re scissoring your knees in towards each other as you curl them up and out at the same time. Reverse crunches can be done without equipment, meaning that you can do them anywhere conveniently.

It is important to keep your lower back pressed against the floor and not let it arch or lift off during this exercise. Also make sure to keep your abdominal muscles tight and engaged throughout to target and work these muscles correctly. Reverse crunches can also be done with weights to add resistance, making them an even more effective way to strengthen arms and chest without any equipment!

Bicycle crunches

Bicycle crunches are an effective core exercise to help strengthen your arms and chest without the use of equipment. This bodyweight exercise can be done just about anywhere because it requires no additional weight or machines.

To perform them, begin on your back with your feet flat on the ground and hands behind your head. Lift your shoulders and upper back off the ground while simultaneously bringing one knee to meet the opposite elbow. Switch sides, alternating between each elbow and knee, as if you were pedaling a bicycle in midair. Ensure that each movement is slow and controlled, keeping the core tight throughout for best results.

This can be done for 60 seconds or less for a quick at-home workout or up to several minutes for more intense workouts.


The plank is a basic core exercise that helps tone the abdominal muscles. It is done by lying on your stomach and propping yourself up with your toes and forearms. You should keep your back as straight as possible and make sure that your weight stays on your toes and forearms, not on your head or neck.

The plank is a great way to firm up the abdominal muscles, tighten the mid-section, improve posture, and strengthen the arms without having to use any equipment. It requires no external equipment at all and is easy to learn for anyone of any fitness level. Planking helps work muscles throughout the entire body instead of just focusing on one area, making it an incredibly beneficial full-body exercise. Additionally, planking can be done anywhere there is enough room to do so – no gym required!

Cool Down

Cooling down is an important part of any exercise routine and is especially important when it comes to arm and chest exercises done without equipment. Cooling down after a workout helps your body adjust back to its normal temperature, as well as loosen tight muscles and reduce lactic acid build up. Cooling down also helps prevent fatigue and injury.

Let’s take a look at the best way to cool down after a workout:

Static stretching

Static stretching is a type of stretching that involves holding a position for a prolonged period of time, typically 30 seconds or more. This type of stretching helps to increase flexibility and range of motion in joints, muscles, and tendons. It can be used to target specific areas such as arms and chest after working out.

When performing static stretches, it is important to ensure that the stretch is comfortable—avoid any pain or sharp sensations when performing the stretches. After completing your workout for arms and chest without equipment, slowly move into each stretch position—hold for 30-60 seconds before moving on to the next one. After completing all the stretches, you should notice a decrease in muscle tension in these areas as well as improved mobility.

Foam rolling

Foam rolling is an effective cool down exercise to help stimulate blood flow and reduce muscle tension. It involves rolling parts of your body on a foam roller, which helps release tightness in the muscles. Foam rollers come in various sizes and densities to suit different needs, such as one with a harder density for denser muscle areas like the lower back or a softer density for more delicate areas such as the arms and chest.

When using a foam roller post-workout, it is important to focus on releasing any tightness in the chest, biceps and triceps for optimal relaxation. Be sure to move slowly and gently over the muscle area until you feel the tension dissipate. You can also use your own bodyweight to increase pressure on specific areas if needed.

FAQs about: Best Workout For Arms And Chest Without Equipment

Q: What is the best workout for arms and chest without equipment?

A: The best workout for arms and chest without equipment is a combination of bodyweight exercises such as push-ups, pull-ups, planks, and burpees. These exercises target the chest, shoulders, and arms, and can be done anywhere without the need for any equipment.

Q: How often should I do this workout?

A: It is recommended that you complete this workout 2-3 times per week for best results. However, it is important to listen to your body and not overdo it. Take rest days in between workouts and ensure that you are adequately stretching and warming up before each session.

Q: How many reps should I do?

A: The number of reps you should do depends on your fitness level and goals. Generally, it is recommended to do at least 10-15 reps of each exercise in a given set. If you are looking to build muscle, you can increase the number of reps to 20-30 reps per set.

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