The Best Workout for Pecs Without Equipment

Struggling to build pecs without gym equipment? You’re not alone. Discover the best workout plan to get the results you desire and build strength from your own home.

Quick facts: Best Workout For Pecs Without Equipment

  • ✅ Pushups are one of the best exercises for the chest without equipment –
  • ✅ Plank exercises are great for targeting the chest muscles without weights –
  • ✅ Wall pushups are an effective exercise for building pectoral muscles – American Council on Exercise
  • ✅ Squeezing exercises are good for toning the chest muscles without equipment – Mayo Clinic
  • ✅ Isometric chest exercises are excellent for building strength and muscle –
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    Before you start any kind of exercise, it is important to warm up your body. A warm-up can help prevent any injuries that may occur from doing so. For a pec workout without equipment, an easy warm-up includes gentle stretching and dynamic movements such as arm circles, shoulder rotations, and trunk rotations. This will help prime your muscles and increase blood flow to the area.

    Let’s look at some more exercises you can do for your pecs without any equipment:

    Stretch your chest muscles

    Stretching your chest muscles is a great way to warm up your body for a workout without equipment. This can help you prevent injuries and ensure that you are able to exercise without any pain from overextending the muscle. Stretching helps to increase blood flow to the area and can even improve the mobility of the joint, making it easier for you to perform exercises such as push ups, pull ups, and dips.

    To stretch your chest muscles adequately, begin by standing close to a wall with one foot slightly in front of the other. Place both hands on either side of the wall and slightly lean forward. Hold this position for 30-60 seconds before slowly releasing yourself back into an upright position. You can add more advanced stretches as you become more comfortable with this warm up activity.

    Do dynamic stretches

    Dynamic stretching is a form of stretching where you consistently move your body through the range of motion of the intended movement. It helps to loosen up a muscle group and increase the blood flow to it prior to any workout. Dynamic stretches should be done in comfortable, controlled movements which do not cause pain or discomfort. This type of stretch may help to stimulate muscles, improving flexibility and coordination as well as range of motion.

    Examples of dynamic stretches for the chest area include:

    • Arm circles
    • Arm swings
    • Torso twists
    • Trunk rotations

    Make sure to use proper breathing when performing dynamic stretches; inhale during the stretch and exhale when releasing back into the starting position. These exercises can be done slowly or at quicker pace for more intense warm-up purposes.


    Push-ups are one of the best and most effective exercises for building up your pecs without the need for any equipment. Not only do they help you build strength, but they also improve your mobility and flexibility.

    Let’s take a look at why push-ups are such an effective exercise for working out your pecs.

    Regular Push-ups

    Regular Push-ups are the most basic push-up exercise that targets the chest and arms. To perform this exercise, start in a high plank position with both hands on the floor. Engage your core and press your palms into the ground as you lower your body down to the floor in a controlled manner. Once your chest is close to touching the ground, raise your body back up to high plank position with control.

    Regular Push-ups can be modified by:

    • Extending or shortening the range of motion
    • Using different hand placements
    • Adding external weight such as sandbags or kettlebells

    This simple yet effective exercise is great for toning and strengthening of the chest, shoulders, triceps and core muscles. Regular Push-ups can be done anywhere without any equipment – making it an ideal workout to do at home or on vacation!

    Incline Push-ups

    Incline push-ups are a variation of traditional push-ups that targets the chest. This exercise is done by placing the hands on an elevated object such as a bench, box, or table. By elevating the hands, you’ll increase the range of motion for your pecs and shoulders as you lower your chest to the ground. Doing this will help to focus more of the exercise on those two muscle groups and less on your triceps. Your form should remain identical to traditional push-ups with elbows tucked to achieve maximum results out of this exercise.

    The amount of elevation should be based on how strong you are – you want it to be challenging but manageable at the same time. Beginners should line up their hands with their midsection, while advanced exercisers may opt for higher inclines (hands lined up near their chests).

    Decline Push-ups

    Decline Push-ups are an effective exercise to tone and strengthen the Pecs. However, they require some focus and technique to perform correctly.

    • To start, position your hands on a stable surface that is slightly lower than the level of your body. Your feet should be elevated so that you are in an incline position.
    • Lower your body towards the surface until your chest touches it, then press back up to starting position. As you do this, focus on keeping your core tight and contracting your pecs throughout the movement. This will ensure you are getting maximum benefit from the exercise.
    • Do 3-4 sets of 10-12 repetitions for optimal results.


    Plank is an effective exercise for strengthening your pecs without the need for any equipment. This is a bodyweight exercise, meaning that it involves no special equipment or machines. The plank exercise activates and engages all the muscles in the chest area and can help you achieve a stronger, more toned upper body.

    Let’s look at how to do this exercise correctly:

    Standard Plank

    The Standard Plank is a simple and effective bodyweight exercise to strengthen your core and develop your pecs. It is one of the best all-around exercises that can be done from home with no equipment required.

    To perform the Standard Plank, start by getting into a push-up position. Then, lower your elbows and forearms to the ground so that your arms are bent at right angles, just below shoulder level. Your weight should be distributed between your elbows and toes. Ensure that your back is straight, and you abdominals are braced. Hold this position for 30 seconds or longer while keeping the tension in your core steady throughout the exercise.

    Standard Plank is an excellent way to target both the upper and lower pecs simultaneously, as well as strengthening all of the supporting muscles in the torso (abs, obliques). It can also help improve posture and reduce back pain by teaching proper form for lifting heavy objects correctly. Additionally, it helps build endurance which will enhance athletic performance in any activity requiring core strength such as running or cycling.

    Side Plank

    The side plank is a bodyweight exercise that primarily targets the core muscles and can also tone the oblique muscles.

    To perform a side plank, you will need to begin by lying face down on your left side. Your head should be placed directly in line with your torso and your right arm should be bent at 90 degrees with your forearm resting on the ground. Place your left hand on to the left side of your waist and gently push up off the ground, creating a straight line from your head to toes while pressing into the floor with both feet.

    Hold this position for 30 seconds before lowering back down, then swap sides and repeat for another 30 seconds. Once you become more comfortable with this position, you can increase duration or add an additional set in order to further challenge yourself. This is a great way to target all of those hard-to-reach areas without equipment and can help build stronger pecs over time!

    Alternating Plank

    Alternating Plank is a great exercise if you want to target your pecs without the use of equipment. To perform this exercise correctly, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Your spine should be neutral and your core tight throughout the exercise.

    Begin by engaging your core and squeezing the muscles in your back as you alternate between raising one arm off the floor, reaching it forward and extending it out as far as you can. Rotate the other arm in front of you with one palm facing away from you and one facing towards you. Hold this plank position for 30 seconds then switch sides, repeating on each side for 1 minute each time.

    Alternating Plank is a great way to target multiple muscles at once, giving you an intense workout that will help improve your overall strength and build those pecs!

    Chest Dips

    Chest dips are an effective exercise for the chest muscles and can be done without the need for any equipment. This exercise puts the chest muscles under tension, helping to build strength and size in the pectorals. It is also an excellent bodyweight exercise to help develop coordination, balance, and stability.

    Furthermore, chest dips can be done in a variety of ways to work different parts of the chest muscles. Let’s explore this exercise further.

    Standard Chest Dips

    Standard Chest Dips are a great exercise for building pectoral muscles without having to use any equipment. To do this exercise, you will need access to parallel bars, such as the ones found in a gym or playground.

    Start by standing between the bars with your arms extended and palms facing forward. While slowly lowering yourself down, keep your elbows close to your body and bend them at a 90 degree angle until your chest just barely touches the bars. Then, tightly engage your core and push up explosively so that you return to the starting position with arms fully extended and ready for another rep.

    It is important to maintain proper form throughout the entire motion in order to maximize results and avoid joint pain or injury. In addition, it is also important to remember that this exercise should be done at a tempo that allows you full control of every rep performed. Doing chest dips can bring amazing results if done correctly!

    Eccentric Chest Dips

    Eccentric Chest Dips are an excellent exercise to build pec strength without any equipment. To perform this exercise, start by standing in a bent-over position with your hands on the edge of a sturdy surface, i.e. dining room table or kitchen island. Lower your body slowly and control the descent until your chest touches the edge of the surface. Immediately push yourself back up and repeat for the desired number of repetitions.

    It is important to perform this exercise using slow and controlled movements throughout each repetition to maximize the effectiveness of working your pecs without any additional weights or machines. When done properly, Eccentric Chest Dips can provide a great pump feeling on your chest muscles and even help with improved posture over time as you are helping strengthen that area as well as working on mobility.

    Resistance Band Exercises

    Resistance bands are an affordable and versatile tool which can help you to build strength in your chest and back muscles without the need for any other equipment. Resistance bands are also light and portable, making them ideal for any workout routine, whether at home or on the go.

    In this article, we will discuss some of the best exercises to do with resistance bands to target your pecs:

    Chest Press

    The Chest Press is a resistance band exercise that targets the chest muscles. It is a great way to build strength in the chest without any equipment, as it can be done with just a medium-resistance resistance band and your own bodyweight.

    To do this exercise, stand up with your feet shoulder-width apart, holding a resistance band in both hands. Keep your arms straight out from your sides and slowly press them forwards until they become parallel to the floor. Hold for one second and then return to the starting position. Make sure you keep your core tight throughout the exercise, as this will help to ensure proper form and technique.

    Repeat this motion 10-15 times for 3 sets if you’re just starting out and gradually increase the number of reps over time as you get stronger. This exercise can also be modified depending on how much resistance you want or need by using different bands or even increasing or decreasing how far away you hold your arms from your body when doing the press.

    Chest Fly

    The chest fly is an excellent workout for strengthening the chest muscles. This exercise can be done with a resistance band or with no equipment at all. To do the chest fly, start by standing on the resistance band and holding it out in front of you with each hand. Bring your arms apart, keeping the elbows slightly bent at the top, then bring them together again at the bottom to complete one repetition.

    You can increase or decrease the intensity by changing your grip on the band – keep it wider apart for a more intense exercise, or bring it closer together for an easier option. The chest fly is a great exercise for working out your pecs without weights and will help to build muscle and strength in this area of your body.

    Chest Pull

    The Chest Pull is a resistance band exercise that targets the chest muscles, namely the pectoralis major and the anterior deltoid. It is a great exercise to strengthen your chest and shoulder muscles without needing any equipment!

    To perform this exercise correctly, stand with feet shoulder-width apart, chest pulled forward with your shoulders back. Hold a resistance band in front of you, with elbows bent as you pull back on each side of the band in an alternating motion. Make sure to keep your arms close together while performing this exercise – pulling too far away from each other will cause you to lose tension and reduce effectiveness of the movement.

    For an added challenge, increase the tension on the band or add repetitions. This excellent workout is one of many that can be done at home without any special equipment and will help strengthen your pecs for improved physical performance!

    Cool down

    Cooling down is an important step in any workout, especially when you are focusing on one muscle group such as your pecs. Cooling down helps reduce inflammation and muscle soreness, as well as prevent injury. Additionally, it also helps to improve flexibility and relax your muscles.

    Let’s go over some of the best cool down exercises for pecs:

    Static stretching

    Static stretching is one of the best ways to cool down after a workout. Static stretching is when a muscle is pulled and held in position for 15 to 30 seconds. This type of stretch enhances flexibility, which not only helps prevent injuries but also enables more freedom of movement during exercise. Additionally, it can help decrease muscular tension, allowing your pecs to feel more relaxed following your workout.

    When cooling down after an intense chest routine, it’s important to focus on the muscle group you’re working and gently stretch that area until you feel relieved tension in your upper body. To target your pecs without equipment, you can try:

    • Standing chest stretches leaning against a wall or doorway
    • Seated stretches using an old towel or belt

    If possible, hold each stretch for 20-30 seconds for maximum benefit.

    Foam rolling

    Foam rolling is an excellent way to cool down after a chest workout without any equipment. Foam rolling entails using a foam roller to give yourself a deep massage, stretching out tight muscles and breaking up myofascial knots.

    A foam roller is a cylindrical piece of foam that can be bought at any sporting goods store. When using a foam roller, it’s important to go slowly and increase pressure gently. Start by finding the most tender spot in your chest, then apply more pressure until you feel the knot releasing. Rolling back and forth on the same muscle several times can help reduce tension and relieve soreness.

    Foam rolling is an incredibly effective way to reduce muscle tightness after working out, as it helps promote healthy circulation, reduce inflammation, reduce pain, improve flexibility and range of motion in the chest muscles and increase muscular recovery time after strenuous exercise.

    FAQs about: Best Workout For Pecs Without Equipment

    Q: What is the best workout for pecs without equipment?

    A: The best workout for pecs without equipment is push-ups. Push-ups are a great way to strengthen and tone the chest muscles without the use of any equipment. Other exercises such as dips, incline push-ups, and wall push-ups can also be used to target the chest muscles.

    Q: How many push-ups should I do?

    A: It depends on your fitness level and goals. Generally, beginners should start with 10-15 push-ups and work up to 20-30. More advanced exercisers should aim for 30-50 push-ups.

    Q: How often should I do push-ups?

    A: It is recommended to do push-ups at least three times a week. Start with 1-2 sets of 10-15 repetitions and gradually increase the number of sets and repetitions as your strength and endurance improves.

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