How to Get a Bigger Chest by Lifting Your Body Weight

Bryn Lennon/Getty Images Sport/Getty Images

A bigger chest can make a huge difference to your physique and make you look much bigger, stronger and more muscular. Building your chest to such proportions does take time, effort and dedication, but you don't need fancy gym equipment or heavy weights to reach your goal. A simple body-weight workout composed of four exercises can get you on the way to your perfect physique.

Start your session with parallel bar dips. Place your hands on a set of dip bars around shoulder-width apart and lift your legs off the floor so that you are supported by your arms. Lower your torso under control by bending your elbows until your upper arms are just below parallel to the floor. Pause for a second, then push up as forcefully as possible. Perform five sets of eight repetitions and lean your body weight forward slightly to increase chest involvement. Charles Poliquin, owner of the Poliquin Performance Center for elite athletes, recommends that to get the most out of dips, you should use V-shaped dip bars, which allows you to vary your grip width to keep workouts challenging.

Move on to decline pushups for your second exercise. Place your feet on a weight bench or study box at around knee height, and put your hands on the floor directly underneath your shoulders. Start the exercise with your torso completely straight, and your abdominals tensed. Lower yourself under control until your nose is an inch from the floor, then push back up again. Aim for four sets of 12 reps. When you can complete this, raise the height of the bench or box and increase the number of reps that you do.

Attach a pair of gym rings to a sturdy overhead support, so that the handles hang at waist height. Grab the handles and walk your feet back until your upper back and hips are in a straight line. Keeping your elbows straight, push your arms out to the sides so that your torso descends toward the floor and you start to feel a stretch across your chest. Go as low as you can, then return to your starting position by bringing your hands in, but still aiming to keep your elbows straight. Perform three sets of five repetitions. These gym ring flyes are much like regular dumbbell flyes, but the rings add an extra aspect of instability that helps to strengthen your stabilizing muscles, build more muscle and improve your core strength.

Finish your workout with two sets of regular pushups, and perform as many reps as you can in each set. While you may usually find pushups easy, putting them at the end of your workout when you are already fatigued will make them much more difficult. When you've finished your workout, ensure that you stretch properly and have at least two days of rest before attempting this workout again.


Start conservatively when you perform body-weight chest exercises. Moving your body weight can be deceptively difficult. Warm up before your workout with at least five minutes of cardio and some dynamic stretches. Listen to your body during the workout and move only as far as you're comfortable in each exercise. Don't perform any exercise if you can't do so with proper form. Exercising with poor form can lead to an injury. If you can't perform a challenging activity such as ring flyes properly, for example, build your chest muscles with the other exercises and then try the flyes again when you're stronger.