The Best Workout for Arms and Chest Without Weights

Are you looking for a way to build up your arms and chest without weights? You’re in luck! In this article, we’ll be discussing the best workout for getting strong, toned arms and chest without using any weights.

Quick facts: Best Workout For Arms And Chest Without Weights

  • ✅ Push-Ups are one of the Best Bodyweight Exercises for Arms and Chest: Self
  • ✅ Bodyweight Exercises Build Muscle and Strength Without Weights: Greatist
  • ✅ Pull-Ups are the Most Effective Bodyweight Exercise for Arms and Chest: Men’s Health
  • ✅ Bodyweight Exercises Require Greater Effort and Muscle Engagement: Livestrong
  • ✅ Bodyweight Exercises are More Accessible to Everyone, Everywhere: Healthline

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Before engaging in an arm and chest workout, it is important to warm up to help prevent injury and improve performance. Warming up helps to prepare the body for physical activity by increasing your heart rate, activating your muscles and loosening your joints. Doing this can also help to reduce muscle soreness, so let’s look at how to begin your workout with a warm-up.

Stretch your arms and chest

Stretching your arms and chest is an important step in any workout, whether you are using weights or not. Stretching allows you to increase your range of motion, reduce tightness and improve flexibility. It can also help to reduce the risk of injury as you exercise.

When stretching your arms and chest, focus on dynamic movements such as arm circles or shoulder rolls. Start with small movements that slowly increase in intensity. Move each joint through its full range of motion for about 15 seconds per stretch – pause for a few seconds then repeat the move at least 3 times. Once the basics are covered, you can add weighted stretches using a light dumbbell or resistance band for added resistance and intensity if desired. As always, proper form is paramount; never force any movement and if anything causes pain stop immediately.

Perform dynamic stretches

Dynamic stretches are an important part of any workout, but especially so for arm and chest exercises without weights. They help get your body warm and ready for the exercises to come, allowing you to move more effectively and with less risk of injury.

Dynamic stretches can include things like arm circles, shoulder rolls, torso twists, and trunk rotations. The idea is to move your body in different directions and angles to warm up the muscles you’ll be using and prepare them for the increased range of motion they’ll need during the actual workout. Dynamic stretching also helps with coordination, balance, and agility—crucial components in any effective work out regime.


Push-ups are an effective and simple workout for your arms and chest without the need for weights. They are an exercise that can be done anywhere and require minimal equipment, making them great for those just starting out in fitness. Additionally, incorporating push-ups into your workout routine can help to develop strength and sculpt your body, increasing muscle mass and definition.

Let’s take a closer look at how push-ups can help you reach your goals:

Proper form and technique

Proper form and technique are key when performing push-ups. It is important to keep your body in a straight line from head to toe, with your feet together and your hands shoulder-width apart. Your elbows should be tucked in close to your body, at about a 45 degree angle from the sides of the body. As you lower yourself towards the ground, elbows should continue to stay close to your sides. Keep your abs tight and do not arch or sink your hips too low as you lower and raise yourself up.

Additionally, during each repetition it is important to take deep breaths as you lower and exhale as you press back up in order to maximize the exercise and receive optimal results overall. Lastly, make sure that you are completing repetitions in full range of motion by lowering yourself until chest touches the ground before pressing back up again.

Types of push-ups (regular, decline, incline, etc.)

Push-ups are one of the best exercises you can do to develop strength and muscle tone in your upper body. There are a variety of different types of push-ups, each providing different benefits and results.

The traditional “regular” push-up is the most common type performed. This involves beginning in a prone position with your hands slightly wider than shoulder-width apart, keeping your back flat as you lower your chest toward the ground, then pressing back up until both arms are straight again.

  • Decline push-ups require positioning yourself on an elevated surface such as a bench or chair to increase the intensity of the exercise by forcing you to use more weight from your lower body when pressing yourself up from the ground.
  • Incline push-ups involve placing your hands on an elevated surface such as a wall, table or stair rail while keeping your feet on the ground. This places more emphasis on upper chest muscles as well as biceps, triceps and shoulders.
  • Plyometric push-ups involve an explosive movement which helps to develop power and explosiveness in those muscles while helping to increase heart rate for improved aerobic capacity.


Pull-ups are one of the most effective and challenging exercises for targeting the muscles in your arms and chest. This type of exercise requires no equipment which makes it a great way to get in a good workout even when you don’t have access to weights. Let’s take a closer look at why pull-ups are a great choice for building strength:

Proper form and technique

When it comes to pull-ups, proper form and technique can make or break your workout. You want to make sure that your back is straight and your arms are extended fully, so you can get the most out of each repetition. Additionally, engaging the core helps ensure proper form throughout the exercise.

To get started, step onto a flat bench or box underneath a pull-up bar and then reach up to grasp the bar with an overhand grip (palms facing away from you). From there, begin by engaging your core and then pulling your chest up towards the bar while maintaining a straight back throughout. At the top of the movement, squeeze your shoulder blades together before slowly lowering back down to full extension.

Perform 8–12 reps for 3–4 sets for best results!

Types of pull-ups (regular, chin-ups, etc.)

Pull-ups are a great way to build strength in your arms, chest, and back without the use of weights. There are different types of pull-ups you can do to target different parts of your upper body.

  • Regular pull-ups involve bringing your chest to the bar by pulling yourself up with straight arms. This is a great exercise for building your overall arm and chest strength.
  • Chin-ups involve using an underhanded grip where you bring your chin over the bar, targeting more of the bicep muscles than regular pull-ups.
  • Wide grip pull-ups focus on the latissimus dorsi muscles located in your back and shoulder blades, while close grip pull-ups work both the forearms and biceps at once.
  • Assisted or banded pull-ups are also great alternatives if you don’t have enough strength to do regular or chin-up sets just yet, but still want to start building towards that goal without having to rely on weights.

Bodyweight Exercises

Bodyweight exercises are a great way to get a full body workout without needing any weights or equipment. You can use bodyweight exercises to target your arms and chest, which can help you build strength and endurance.

In this article, we’ll look at some exercises you can do to target those areas without weights:

Triceps dips

Tricep dips are a highly effective, bodyweight-only exercise for strengthening the triceps, which are the muscles located on the back of the arms.

To perform tricep dips, you’ll need to find either a flat bench or a sturdy chair in order to elevate your feet. If you’re using a bench, you should position it next to something like a wall or railing so that you can grab onto it with your palms facing down. From here, lean forward and begin lowering your bodyweight until your upper arms reach roughly parallel with the ground. Then push yourself back up.

Start by performing 3 sets of 10-15 reps to start and increase from there as you become more comfortable with the exercise.

Diamond push-ups

Diamond push-ups are a great bodyweight exercise for targeting the chest and arms without the use of weights. To perform a diamond push-up, begin in a regular plank. Place your hands under your shoulders and spread your fingers wide to form a diamond shape beneath you. Slowly lower your body towards the floor, keeping your core engaged and back straight. As you press back up, focus on using your chest muscles to do the majority of the work, followed by your arms.

Diamond push-ups challenge all of the muscles in the chest and arm area while also engaging core strength to keep proper form. When done correctly, they can be as effective as any weight workout for toning these areas. Diamond push-ups are an excellent choice for anyone wanting to build upper body strength without additional equipment or weights.

Bent-over rows

Bent-over rows are a popular bodyweight exercise that can target the lats, middle and lower back. This exercise can be done with or without weight to effectively achieve a full body workout. It requires the user to bend forward at the waist, allowing their arms to hang down against gravity. The next step is for the user to lift both arms up towards their chest in a rowing motion, and then slowly lowering them back down again.

This exercise works multiple muscle groups at once, including your lats, biceps, brachialis (forearms) as well as your core muscles for stabilization. Proper form should be maintained throughout the movement in order to avoid any potential back or shoulder injuries. Bent-over rows are considered an intermediate level exercise but are great for building strength and muscle size without using any weights.


Cooling down after a workout is an important part of injury prevention. Cool-downs help to slowly reduce the heart rate and bring the muscles back to their resting state. Cool-downs can also help decrease the risk of soreness by helping the muscles to slowly recover from the workout.

Let’s take a look at some cool-down exercises for arms and chest without weights:

Stretch your arms and chest

In order to cool down after completing your arm and chest workout without weights, it is important to stretch the muscles that you have worked. To do this, simply stand with your feet shoulder width apart and raise both arms out in front of you at shoulder height. Slowly lower your arms as far back behind you as you can and hold for 10-15 seconds before returning them to the starting position.

Then, bring both of your arms up in a “T” formation above your head and hold for 10 seconds before bringing them back down. Finally, cross one arm over the other so that the elbow of one arm is resting on the shoulder of the other arm. Bend forward at the waist and grab onto each arm for stability. Hold this position for 10-15 seconds and then switch arms before releasing from the stretch.

This will help to effectively cool down your muscles after a challenging workout!

Perform static stretches

Static Stretches are stretching exercises that involve holding a position for a certain length of time (usually 10-30 seconds). These stretches are important for cooling down your body after a workout and helping to prevent muscle soreness.

When it comes to arms and chest, some great static stretches include chest stretches, triceps/shoulder stretches, and biceps/arm stretches.

For example, the Chest Stretch involves holding your hands together behind your back and gently pushing outward while slightly arching backwards. The Triceps/Shoulder stretch requires raising one arm overhead while bending the elbow and using the opposite hand to hold the elbow in place while pushing into the back of the arm. Finally, the Biceps/Arm stretch involves using one arm to pull up on the other arm’s sleeve while pushing your forearm downward with the other hand for several seconds before switching arms.

By performing these static stretches regularly as part of your cool-down routine you can help to improve flexibility as well as reduce muscle soreness after workouts.

FAQs about: Best Workout For Arms And Chest Without Weights

Q: What type of exercises can I do to strengthen my arms and chest without weights?

A: You can do exercises such as push-ups, planks, tricep dips, and pull-ups to strengthen your arms and chest without the need of weights.

Q: How often should I do these exercises to see results?

A: To see results from these exercises, it is recommended to do them every other day for maximum results.

Q: How many repetitions should I do for each exercise?

A: It is recommended to do three to four sets of ten to fifteen repetitions for each exercise.

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