13 Best Bodyweight Push Exercises To Build Muscles

  • Last Updated: March 21, 2026
Bodyweight Push Exercises

If you want to build your pecs, shoulders, triceps, and core without leaving your home or using weights, you can do bodyweight push exercises.

In this article, I’ll show you various bodyweight push workouts to help you build strength and muscles and enhance your physical appearance.

Anyone (male or female) can include these exercises in their home workout routine and increase upper-body muscularity and pushing strength.

Contents show

Muscles Worked During Bodyweight Push Workout

Bodyweight push exercises strengthen multiple upper body muscles, particularly the chest, triceps, and shoulders. Let’s see a little about each muscle group.

Chest

The chest muscles include the pectoralis major, pectoralis minor, and serratus anterior. These three muscles make up the entire “pectorals” or “chest.

You can strengthen the chest with bodyweight exercises, such as incline, decline, and flat pushups.1 López-Vivancos, A.; González-Gálvez, N.; Orquín-Castrillón, F.J.; Vale, R.G.d.S.; Marcos-Pardo, P.J. Electromyographic Activity of the Pectoralis Major Muscle during Traditional Bench Press and Other Variants of Pectoral Exercises: A Systematic Review and Meta-Analysis. Appl. Sci. 2023, 13, 5203. https://doi.org/10.3390/app13085203

Shoulder

Shoulder muscles are made up of three different groups: anterior, middle, and posterior deltoid. Each group has its own function in shoulder movements.

Various push exercises, such as pike pushups and decline pushups, target front delts. However, the lateral and rear delts are difficult to train.

Triceps

The triceps muscle is a three-headed muscle located on the back of the upper arm. The muscles are known as the long, lateral, and medial heads. You can strengthen these heads with push bodyweight exercises like triangle pushups and tricep extension pushups.

13 Bodyweight Push Exercises To Build Muscle and Strength

1. Incline Pushup

Incline Pushup

The Inclined or elevated pushup is a simple and effective way to strengthen upper body muscles, particularly the chest and triceps. It also helps build strength for standard pushups if you struggle to do them on your toes.2 Okilanda, Ardo & Suganda, Mikkey & Chaeroni, Ahmad & Rozi, Muhammad & Saputra, Mardepi & Nugroho, Susilo & Bhosle, Jatin & Mishra, Radhika & Singh, Joseph & Rajpoot, Yajuvendra & Govindasamy, Karuppasamy & Elayaraja, Masilamani & Gogoi, Hemantajit. (2024).Comparative Analysis of Ground-Based and Elevated Pushup Exercises for Pectoralis Major Muscle Activation. Retos. 57. 747-752.

How to do an incline pushup:

  1. Place your hands on a bench or table and get into an incline high plank position with your hands shoulder-width apart, toes on the floor, and body straight from top to bottom.
  2. Bend your elbow and lower your torso until you feel the stretch in your pecs. Pause for a second and then push back until your arms are extended. That’s one rep.

2. Standard Pushup

Bodyweight Push Workout

The pushup is one of the most popular bodyweight exercises. It is a compound exercise that bolsters the chest, shoulders, and triceps and helps build strength and muscle mass in the upper body. It requires no equipment at all and is simple enough to be done anywhere, anytime.3 Kowalski KL, Connelly DM, Jakobi JM, Sadi J. Shoulder electromyography activity during push-up variations: a scoping review. Shoulder Elbow. 2022 Jun;14(3):326-340. doi: 10.1177/17585732211019373. Epub 2021 Jun 6. PMID: 35599715; PMCID: PMC9121296., 4Kim YS, Kim DY, Ha MS. Effect of the push-up exercise at different palmar width on muscle activities. J Phys Ther Sci. 2016 Jan;28(2):446-9. doi: 10.1589/jpts.28.446. Epub 2016 Feb 29. PMID: 27064571; PMCID: PMC4792988, 5Alizadeh S, Rayner M, Mahmoud MMI, Behm DG. Push-Ups vs. Bench Press Differences in Repetitions and Muscle Activation between Sexes. J Sports Sci Med. 2020 May 1;19(2):289-297. PMID: 32390722; PMCID: PMC7196742., 6AZEEM, Dr.Kaukab. (2015). The Push –up. 2. International Journal of Fitness, Health, Physical Education & Iron Games

It also strengthens arms and abs, improves posture, and enhances your performance in any sports you do, including badminton, archery, and baseball.7 Yachsie, Betrix & Nasrulloh, Ahmad & Prasetyo, Yudik & Suhasto, Siis & Skaliy, Alexander. (2024). Application of push-ups and pull-ups to develop strength endurance of arm muscles in archery athletes. Health, sport, rehabilitation. 10. 28-38. 10.58962/HSR.2024.10.3.28-38.

How to do a basic pushup:

  1. Start in a high plank position with your arms straight below your shoulders, core tight, and body straight from head to heels.
  2. Bend your elbows, lower yourself until your chest touches the floor. Pause for a moment and then push up until your arms are straight.

Tips that can help:

  1. Make sure your hips also go down as you lower your torso to perform pushups.
  2. Keep your head in a neutral position throughout the movement.
  3. Make sure you keep your elbows close to your body throughout this exercise; don’t let them flare outwards at any point during the movement.

3. Decline Pushups

bodyweight push exercise

The decline pushup is more challenging than the standard one as it requires more balance and strength.

It involves keeping your feet elevated on the bench or any higher object, so you can get in a decline position.

It works more on your upper chest and shoulders. Plus, it also sculpt the triceps and abdominals and makes the torso strong and athletic.8Pondering whether or not decline push-ups are the same as regular push-ups, a discussion. Reddit (r/bodyweightfitness)

How to:

  1. Stand against a bench and place your feet on it, and put your hands on the floor so your legs are elevated on the bench, and your body is straight from head to toe.
  2. Lower yourself down to the floor and then push back up with your hands until your arms are straight.

4. Triangle Pushup

The triangle pushup (also known as the diamond push-up) involves keeping your hands close with your thumbs almost close to each other.

This close-grip push-up hits the triceps and chest simultaneously and increases muscle strength and size.9 Nadzalan, Ali & Mohamad, Muhamad & Shafiee, Mohd & Omar, Nur & Abd Malek, Nor & Janep, Mandra & ABD Karim, Zulakbal. (2021). Comparison of Muscle Activation between Traditional, Diamond and Knuckle Push Up Among Trained Men. Journal of Physics: Conference Series. 1874. 012016. 10.1088/1742-6596/1874/1/012016., 10Marcolin G, Petrone N, Moro T, Battaglia G, Bianco A, Paoli A. Selective Activation of Shoulder, Trunk, and Arm Muscles: A Comparative Analysis of Different Push-Up Variants. J Athl Train. 2015 Nov;50(11):1126-32. doi: 10.4085/1062-6050-50.9.09. Epub 2015 Oct 21. PMID: 26488636; PMCID: PMC4732391, 11Intziegianni, K.; Katsamis, E.; Michaelides, M.; Parpa, K. Electromyographic Activation of the Pectoralis Major and Triceps Brachii Muscles During Standard, Diamond, and Wide Hand Position Push-Ups. Muscles 2026, 5, 18. https://doi.org/10.3390/muscles5010018

For the triceps, it activates all three heads of the triceps and makes your arms look bigger and more aesthetic.12ACE Study Identifies Best Triceps Exercises – By Brittany Boehler, B.S., John P. Porcari, Ph.D., Dennis Kline, M.S., C. Russell Hendrix, Ph.D., and Carl Foster, Ph.D., with Mark Anders

For the chest, it strengthens the deepest muscle and improves the appearance.

How to do it:

  1. Start in a plank position with your hands together in a triangle shape. Keeping your back straight and abs tight, lower yourself down until your chest is close to the floor.
  2. Contract your chest and triceps, press back up until your arms are entirely straight.

5. Pike Pushup

The pike pushup is a great exercise to build up your upper body strength. It helps improve shoulder strength and mobility, as well as strengthen the triceps and midsection.13 Is the pike press TRULY the best exercise for targeting the shoulder? Reddit (r/bodyweightfitness)

If you can’t go to the gym, it is a fundamental exercise for building shoulder strength at home and improving posture.

If you play sports, it improves pushing power and stability and makes you athletic.

The pike push-ups also prepare you for advanced shoulder exercises, such as handstand and handstand push-ups.

How to do a pike pushup:

  1. Sit on all fours, place your hands on the floor shoulder-width apart, and lift your knees off the floor and hips upward, so your body forms an inverted V position.
  2. Keeping your back straight and core, glutes, and thighs tight, lower yourself toward the floor between your hands until your head nearly touches the ground.
  3. Hold for a couple of seconds, and then, contracting your shoulders, push back up until your elbows are extended.

Note: If you’re a beginner, you can do pike pushups on your knees.

6. Tricep Dips

dips exercise at home

Tricep dip is one of the best bodyweight push exercises for building sculpted triceps. It works on all three heads (long, lateral, and medial) and builds stronger upper arms.14 ACE-sponsored Research: Best Triceps Exercises – By Brittany Boehler, B.S., John P. Porcari, Ph.D., Dennis Kline, M.S., C. Russell Hendrix, Ph.D., and Carl Foster, Ph.D., with Mark Anders

It also engages the anterior delts (shoulders), improves pushing strength, and develops stability.

The tricep dips can be done using a bench, table, chair, kitchen counter, or sofa. It involves keeping your hands on the surface (primary working muscles) while the other body part is off the bench.

The bench dip is suitable for many fitness enthusiasts, especially beginners looking to improve their bar and ring dips.15 McKenzie A, Crowley-McHattan Z, Meir R, Whitting J, Volschenk W. Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ? Int J Environ Res Public Health. 2022 Oct 14;19(20):13211. doi: 10.3390/ijerph192013211. PMID: 36293792; PMCID: PMC9603242

If your goal is to build bigger triceps without using weights, the dips should be a part of your workout program.

How to do it:

  1. Sit on a bench or chair with your feet firmly on the floor and arms straight at your sides.
  2. Grip the edge of the bench with your hands and lift your butt off the floor. Keeping your arms straight, walk out a few steps.
  3. Bending your elbows, lower yourself until your glute is close to the floor. Now, contracting your triceps, extend your arms.

7. Bodyweight Tricep Extension

If you want to primarily engage your tricep muscles at home without equipment, try bodyweight tricep extensions or Sphinx Push-ups.

It involves extending your arms while lying in a forearm plank position, forcing your triceps to do the most work.

It also strengthens your forearms and improves your wrist mobility, and makes your arms muscular.

How to do it:

  1. Get into a plank position with your forearms on the ground, elbows beneath your shoulders, and hands below your face.
  2. Brace your abdominal muscles and maintain a neutral spine position. That’s the start.
  3. Pushing through your palms, extend your upper arms until you feel the contraction in your triceps. Lower them back and repeat.

Tips: If you’re a beginner, you can do it on your knees instead of your toes.

8. Archer Push-up

The Archer pushup or side-to-side push-ups is an advanced bodyweight exercise. It involves keeping your hands wider (1.5-2 times wider than normal) and doing push-ups on each side.

It strengthens the upper body muscles, including the chest, shoulders, back, and abs.

The archer push-up also helps achieve better mobility and improves muscle coordination.

It is great for you if you want to get strong and functional at the same time.

How to do it:

  1. Start in a high plank position with your arms straight and hands two times wider than your hip width, fingers pointing out.
  2. Keep your body aligned from top to bottom and brace your core.
  3. Bending your right elbow, lower your chest down and toward your hand until your shoulder is close to the ground and your other arm is fully extended.
  4. Pause for a moment, return to the start, and repeat on the opposite side to complete the first repetition.

9. Low to High Plank

The plank-to-pushup is an incredible bodyweight exercise that builds abdominal strength and endurance. It also improves cardiovascular fitness, balance, burns decent calories in a short time, and enhances functional fitness.16 Amiruddin, Miftachul & Wiriawan, Oce & Muhammad, Muhammad. (2023). Strength and Balance Improvement with Plank Exercise Variations. COMPETITOR: Jurnal Pendidikan Kepelatihan Olahraga. 15. 282. 10.26858/cjpko.v15i2.47332, 17Park SK, Lee KS, Heo SJ, Jee YS. Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina (Kaunas). 2021 Aug 20;57(8):845. doi: 10.3390/medicina57080845. PMID: 34441051; PMCID: PMC8399219.

How to do it:

  1. Assume a plank position with your forearms resting on the floor, elbows under your shoulders, and your toes supporting your lower body.
  2. Keep your forearms shoulder-width apart and maintain a neutral spine position.
  3. Keeping your abdominal muscles tight, extend your arms alternatively until you’re in a high plank.
  4. Reverse the movement to return to the forearm plank. That’s one rep.

10. Grappler Pushup

Most likely, you haven’t heard about grappler pushups. The grappler push-up is an excellent variation of the basic push-up that works many muscles throughout the body, including the chest, arms, core, and shoulders, and helps build strength, endurance, mobility, and speed.

It is also a great exercise for improving your heart health and burning significant calories.

How to do it:

  1. Perform a standard pushup and then lift your right hand and left leg off the floor and bring your elbow and knee close to each other, and then return to the start.
  2. Repeat on the opposite side.

11. Pushup Jack

Pushup Jack is a simple, fun, and effective exercise for developing your chest, core, and other muscles. It oftens include in plyometric, CrossFit, and high-intensity interval training.

If you want to develop cardiovascular fitness while developing strength and muscles, you should add the push-up jack to your push day training.

It involves the following steps:

  1. Start in a high plank position, perform a pushup, and once you return to a high plank position, jump your feet out as far as possible.
  2. Jump back to return your feet to the start.

12. Push-Up Knee Tap

The push-up knee tap is a functional bodyweight exercise that targets multiple muscles simultaneously, including the chest, triceps, and abdominals.

Alternating lifting of hands during this exercise is also good for improving balance and strengthening the midsection (core endurance).

If you are a beginner, you can skip the push-up part or do it on your knees.

The push-up knee tap involves the following knee taps:

  1. Perform a basic pushup. Once you have done it, lift your hips and tap your right knee with your left hand and left knee with your right hand, one at a time.
  2. Repeat for the suggested reps and sets.

13. Bodyweight Lateral Raise

The bodyweight lateral raise is a combination of the plank and the side twist. These combined movements train many muscles throughout the body, mainly the abs, arms, and shoulders (front and side deltoids).

It also strengthens the rotator cuff muscles and improves stability in the shoulder joint.

If you want to hammer your shoulders without equipment, add this exercise to your training plan.

Easy Steps to Perform Bodyweight Lateral Raises:

  1. Start in a plank position with your forearms on the floor and elbows under your shoulders.
  2. Keep your midsection engaged and maintain a flat back.
  3. Lift your right elbow off the floor and raise your torso to the right until your chest is visible from the side.
  4. Pause for a second and lower your forearm on the floor.
  5. Repeat the same steps with your opposite side.

The Bottom Line

Bodyweight exercises are great for those who want to get into shape but don’t have the time or money to go to a gym or pay someone else to help them work out.

You can train your entire body using your own weight, but this article includes specific bodyweight push exercises.

Bodyweight push workouts strengthen various upper-body muscles, particularly the chest, arms, and shoulders. They help build strength, muscle, and endurance, and improve physical appearance.

Save this article and include these exercises in your workout routine on your push day.

References

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
Instagram X-twitter
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
Instagram X-twitter

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

Recent Posts

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search