Beginner Chest Workout — No Equipment

Build chest strength at home with zero equipment. This beginner chest workout uses push-up variations for progressive overload.

Level: beginner · Muscle group: chest · Equipment: none · Duration: 20 min

Exercise Breakdown (4 exercises)

  1. 1. Standard Push-ups
    3 sets · 8-12 reps · 60s rest
  2. 2. Wide Push-ups
    3 sets · 8-10 reps · 60s rest
  3. 3. Incline Push-ups (on chair)
    3 sets · 10-15 reps · 45s rest
  4. 4. Isometric Chest Squeeze
    3 sets · 20s hold reps · 30s rest

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