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Lower Chest Exercises at Home With No Weights

author image Jennifer Loucks
Jennifer Loucks has been writing since 1998. She previously worked as a technical writer for a software development company, creating software documentation, help documents and training curriculum. She now writes hobby-based articles on cooking, gardening, sewing and running. Loucks also trains for full marathons, half-marathons and shorter distance running. She holds a Bachelor of Science in animal science and business from University of Wisconsin-River Falls.
Lower Chest Exercises at Home With No Weights
Pushups are an effective exercise to strengthen the chest. Photo Credit Comstock Images/Comstock/Getty Images

Strengthen the lower chest by performing exercises that target the pectoral muscles. Using your body weight instead of hand weights or an exercise machine will provide natural resistance for strength training in the comfort of your home. The Georgia State University Department of Kinesiology and Health recommends completing two to three 30-minute strength-training sessions each week for best results.


The pushup is a lower chest exercise that builds strength without the use of weights. Begin by lying face down with your toes resting on the floor, your hands shoulder-width apart and the palms of your hands flat on the floor. Slowly straighten your arms and raise your body off the floor. Raise and lower your body using your arms and core muscles, keeping your back straight. Increase the intensity and difficulty of the pushup by crossing one ankle over the other and completing the movement with the toes of one foot touching the floor.


Complete the dip exercise by sitting on the edge of a sturdy chair or step bench while grasping the side with your hands. Slowly lift the buttocks off the seat and lower your body several inches below, using your arms and chest muscles for control. Drop yourself to a level where your arms bend into a 90-degree angle. Raise your body back up to the chair level to complete the exercise. Complete 10 to 12 repetitions. Place a book in your lap to increase the difficulty of this exercise.


The inchworm exercise works the lower chest and arms. Stand with your feet slightly apart. Bend forward with your knees firm, but not locked. Reach your arms to the floor until your palms are flat in front of your feet. Inchworm your body forward into a pushup position by walking with your hands while your feet remain in place. It is acceptable to have a soft bend in your knees, if needed. Perform one pushup and then walk your hands back towards your feet. Complete 10 repetitions of the inchworm exercises.


Consult with your doctor before starting a new strength-training routine, particularly if you are currently not performing regular exercise. Using your body weight to perform lower chest exercises may be safer than using weights; however, it is possible to strain a muscle if you do not perform the exercise with the correct form.

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