I’d like to introduce you to my favourite chest bodyweight workout.
Let’s face facts, we all want a great set of ripped and muscular pecs, it’s the quintessential show of manliness.
You know when you’ve got a great set of pecs, you can walk down the beach, sipping on an ice-cold Bud, head held high, chest puffed out, while kicking sand in any 8-stone weakling’s face.
And the ladies… well what can I say, you’ll turn yourself into the major stud you’ve always wanted to be.
Women will literally fall at your feet when they catch a glimpse of those chiselled pecs that you teasingly show through your open shirt.
And to top it all off you can turn yourself into an adored Greek God in just 20 minutes with this chest bodyweight workout.
OKAY, time to wake up.
It was all a dream.
But what a beautiful dream it was.
In reality, I can offer you one of my favourite ever bodyweight workouts for your chest, you can complete it in under 20 minutes, possibly 15 minutes (advanced level) and your pecs will look great within a few short weeks.
As the beach, the bud, the weaklings, and the ladies… hmm, nope, I definitely can’t help you with any of that.
Only 2 Exercises Required For This Chest Bodyweight Workout
If there’s one thing I’ve learned in my many years of exercising and working out it’s that the simple things often yield the best results.
Don’t get me wrong, variety is indeed the spice of life, but when it comes to exercise, I always believe you should choose your goal – fat loss, build strength, gain size, look ripped – and then just stick to the basics.
I know for most of us we want to achieve all of these goals, and while that is possible, as an amateur bodybuilder/weightlifter, or just someone who likes to go to the gym, or workout at home once in a while, my advice – don’t complicate matters.
The only 2 exercises you’ll need for this chest bodyweight workout are probably the 2 most famous chest bodyweight moves:
Dips and Push Ups.
This is all you’ll require, and in truth for a great looking chest, this is all you’ll ever need.
As I was always taught, it’s not what you have, but how you use it (let’s not go there).
RELATED ====> Is Bodyweight Training Better Than Weights?
The Actual Chest Bodyweight Workout That I Recommend
I’m not entirely sure where I first heard about this workout, but I would hazard a guess it was one of the many (often great) men’s workout magazines that I devoured during the late 90s and early-2000s.
The workout is simplicity itself. You could call it a descending pyramid, a countdown workout, hell, you could call it “pecs of fire” if you want. The name really makes no difference.
You are basically performing alternating dips and push ups, starting with 10 reps of each, and dropping a rep each time until you eventually reach one rep. You do this continuously with as little rest as possible.
The goal is to eventually perform one set without any rest whatsoever.
So, the workout would look like this:
10 Dips, 10 Push Ups
9 Dips, 9 Push Ups
8 Dips, 8 Push Ups
7 Dips, 7 Push Ups
6 Dips, 6 Push Ups
5 Dips, 5 Push Ups
4 Dips, 4 Push Ups
3 Dips, 3 Push Ups
2 Dips, 2 Push Ups
1 Dips, 1 Push Ups
That is ONE set, a total of 110 reps (55 reps each).
Depending on your fitness levels, rest anywhere from 1-3 minutes and perform another 2 sets.
So, the entire workout consists of 3 sets, totals 165 dips and 165 push ups (330 reps total)
Are You Doing Dips Properly?
Who is This Chest Bodyweight Workout For?
I have to admit that you will need to be pretty strong and fit to complete this workout.
In fact, even just getting all 330 reps into a workout, irrespective of time (one hour, 2 hours, an entire day) may not be possible for many people.
I guess you will need to be what is considered intermediate to advanced in terms of fitness and strength.
This is definitely not a beginner workout.
As a beginner, you may be required to use a machine, such as a dip assist.
You may need to perform your push ups with your knees on the floor rather than your feet.
You may even need to cut down the reps – 5,4,3,2,1.
However, in truth, I would really only recommend this type of workout to someone who has at least a good 6 months training (at the very least) behind them.
You can of course make the workout harder (WHY? What is wrong with you?)
Weighted Dips, Incline Push ups, TRX Push Ups, and of course, less rest between sets.
With that said, my advice is to try the workout first, see how you feel before you start making any adjustments.
How Often Should You Complete This Workout?
As with any exercise program or specific workout, rest is required.
I won’t go into the ins-and-outs of how your muscles actually repair and BUILD and GROW while you are resting and not while you are literally killing yourself in the gym or during your home or outdoor workout.
I have never completed this workout more than twice a week, and I’ve often incorporated pull ups, chin ups, and inverted rows to get a complete upper body workout.
However, I will say that it very much depends on your goals.
To be honest, this workout and the back routine I have just skimmed over above is all you’ll need to do a couple of times a week to have a decent looking upper body.
Obviously, there’s a lot more you can do for your upper body, but as I say, this all depends on your goals.
So, there you have it, a chest bodyweight workout that can get you pumped, more muscular, stronger, and looking ripped.
All you require are dips and push ups, but used in an extremely intense way.
As I always say, there’s no need to complicate things.
When it comes to working out, the basics (and variations on the basics) are pretty much all you ever need.
If you’ve attempted this workout, let me know how it went.
How long did it take you to complete?
What did you think of the workout?
Drop me a line in the comments section below
Hi, I’m Partha, the founder of My Bodyweight Exercises. I’m someone who’s been passionate about exercise and nutrition for more years than I care to remember. I’ve studied, researched, and honed my skills for a number of decades now. So, I’ve created this website to hopefully share my knowledge with you. Whether your goal is to lose weight, burn fat, get fitter, or build muscle and strength, I’ve got you covered.