Top 5 Chest And Back Workouts To Do At Home without Weights

When you’re on your way to building the body of your dreams, the chest and the back are two areas that sometimes get ignored. This is especially true if most of your workout is done at home and you don’t have the luxury of long and expensive visits to the gym. Most other muscle groups such as thighs, calves, arms, and abs can easily be exercised without using weights or other equipment.

Luckily for you, the idea that the chest and back cannot be worked on without going to the gym or at least using some kind of dumbbells is a myth. There are many effective exercises that you can do to build the muscles in your chest and back that don't need any weights or fancy machines.

Tips to Keep In Mind before Your Chest and Back Workout

Warm Up

Like with any other workout, a quick warm-up (spot jogging, jumping jacks, etc.) is important to get the blood flow going and the muscles relaxed.


Remember to leave some time to stretch once you stop working out. This increases flexibility and also helps prevent muscle soreness.

Safety First

Being aware of the signals coming from your body is very important while working out. Make sure you are not pushing yourself beyond your limits. If you feel any sharp pain, stop exercising and speak to a professional.

Top 3 Exercises for your Chest


Push-ups are a classic exercise that is truly the best for building chest muscles. Once you master the traditional push up, there are many variations you can try to keep it challenging.

Fitness woman is doing push-ups

How You Do it

  1. Lie face down with your hands on the floor directly under your shoulders. You need to have a straight back, and your feet and shoulders should be in a straight line.
  2. Bend your arms down to a 90-degree angle and then straighten them out.
  3. Do as many of these as you can. Avoid jerky movements; keep it slow and steady
  4. If you are a beginner, you can start by keeping your knees on the floor while your hips and back are straight.

Once you have mastered the push-up, you can try variations such as incline pushups, elevated push-ups, and single leg push-ups.

Increase the difficulty level

To keep things challenging, apart from increasing the number of push-ups, you can also try to do the push-ups wearing a backpack on your back. You can keep adding heavier objects in the backpack to make it more difficult.

Star Plank

This slight variation of the plank is designed to get the maximum work out for your chest muscles.

women doing plank

How You Do it

  1. Get into push-up position described above.
  2. Move your arms and legs as far apart as possible. Your body will look like a star shape.
  3. Keep your abs and torso braced and hold the position
  4. Remember to breathe slowly and steadily while holding the position

Increase the difficulty level

Start with 15 or 30 seconds of holding the position, depending on your current fitness level. Try to increase this by 10 seconds in every workout


Dips help exercise your inner chest muscles, which sometimes get ignored during push-ups.

While dips are usually performed on the parallel bars at a gym, you can easily use a chair at home for this exercise. Make sure that the chair is sturdy and the floors are not too smooth – you don’t want to slip.

Man doing dips workout

How You Do it

  1. Sit on the edge of your chair.
  2. Place the heel of your palm on either side of your seat and curve your fingers over the edge.
  3. Lower yourself until your elbows are at a 90-degree angle.
  4. Raise yourself up until your arms are straight again.
  5. As a beginner, be careful not to lower yourself too much. Keep increasing your range till you reach a 90-degree bend in the elbow. It should never go beyond 90 degrees.

Increase the difficulty level

  1. Wear a backpack while doing the dips and keep adding more objects to it to increase the weight.
  2. Lift one leg off the ground while doing dips.
  3. Elevate your feet by placing them on another chair while doing the dips

Top 2 Exercises for Your Back

Reverse Snow Angels

This exercise feels similar to making snow angels as a child, but with your body lying face down and your arms pressing upward.

reverse snow angels

How You Do it

  1. Lie on the ground on your belly. You can use a mat.
  2. Place your arms on your side with your palms on the ground
  3. Keep the weight in your hips and legs evenly distributed.
  4. Lift your palms slightly above the ground and move your arms overhead until your thumbs touch each other
  5. Bring your arms back to the starting position without letting your palms touch the ground. And repeat.
  6. Beginners don’t need to make their thumbs touch overhead. Move your arms up to where it feels comfortable.

Increase the difficulty level

  1. You can take your arms up and over, arching the pathway of the arms.
  2. You can wear a wrist cuff to add more weight as you do the exercise.


Pull-ups are the go-to exercise when it comes to strengthening your back muscles. You will need a bar to hang from as you do your pull-ups. Make sure the bar is fixed firmly and affords a good grip.

pull ups

How You Do it

  1. Grab the pull-up bar with your palms down and arms shoulder width apart.
  2. Hang from the pull-up bar with your arms straight and legs off the floor.
  3. Pull yourself up towards the bar.
  4. Your goal is to go up till your chin crosses the bar.
  5. Lower yourself till your arms are straight again, and repeat.

Increase the difficulty level

You can do different variations like wide grip pull-ups, performed with your hands farther apart which will give your back muscles an even more intense workout.

You can use these exercises and their variations to get a complete workout for your chest and back at home, building a well-proportioned body with a ripped chest and back without weights or any fancy gym equipments.