Beginner Chest Build Muscle Workout — No Equipment

Beginner no-equipment chest workout for muscle building. Follow NASM OPT model with exercises like push-ups and dips. Build strength safely!

Level: beginner · Muscle group: chest · Equipment: none · Duration: 30 min

Exercise Breakdown (8 exercises)

  1. 1. Arm Circles (forward and backward)
    1 sets · 15 reps · 30s rest
  2. 2. Dynamic Chest Stretch (arm swings across body)
    1 sets · 15 reps · 30s rest
  3. 3. Push-ups (on knees if needed)
    4 sets · 15 reps · 60s rest
  4. 4. Incline Push-ups (hands on elevated surface like a sturdy chair or counter)
    3 sets · 15 reps · 60s rest
  5. 5. Decline Push-ups (feet elevated on a low step or book)
    3 sets · 12 reps · 60s rest
  6. 6. Chest Dips (assisted with knees bent, using sturdy chairs)
    3 sets · 15 reps · 60s rest
  7. 7. Plank
    3 sets · 30s reps · 45s rest
  8. 8. Cobra Stretch
    1 sets · 30s reps · 30s rest

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