If you think that weights are the only way to develop a strong, muscular chest? Think again. You can build your chest – and your arms at the same time – without lifting a single barbell or dumbbell. Yep, you've read that correctly, you can get a great chest workout at home. You just need to know how to do it.

Luckily, we know, which is why we've come up with the best bodyweight chest exercises that can be done anywhere.

But there's more to this chest workout than looking good in a tight t-shirt. According to a recent study published in the American College of Sports Medicine's (ACSM) Health & Fitness Journal, high intensity circuit training (HICT) is an effective means of exercise to help decrease body fat, improve insulin sensitivity, and improve VO2 max and muscular fitness. The researchers concluded that, "The practicality and accessibility of HICT using body weight as resistance makes this exercise program a viable option for the masses. Individuals who previously believed that they did not have the time for exercise can now trader total exercise time for total exercise effort and get similar or better health and benefits."



Grind through these three simple phases of chest workouts to add layers of new upper-body muscle in just eight weeks. The first phase builds endurance, the second boosts strength and the final phase adds explosiveness and speed so you can pack on more size.

The entire programme is based on variations of the standard press-up. It's that simple. Note: for those of you new to the press-up, check out our complete guide to the press-up and its variations. For others who are ready, this is your blueprint to building a bigger chest at home using nothing more than your own bodyweight.

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