Swapping an exercise out
Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.
Common questions
How many bodyweight chest exercises are there?
12 in this catalogue — 12 compound and 0 isolation movements, spread across 10 beginner, 2 intermediate and 0 expert-rated options.
How long should a bodyweight chest workout take?
The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.
How often should you train chest?
Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Chest responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.
Can you do this workout at home?
Yes. Bodyweight is home-gym equipment, so every exercise in this routine works in a spare room or garage.
All 12 bodyweight chest exercises
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The free generator rebuilds a chest workout every time, so you are not running the same five exercises for six months.
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