It’s true: If you want to get a really good chest workout, weights are your friend.

(See:Dumbbell bench pressesandchest flies.)

Trust, the moves may look easy, but they’ll get you sweating in no time.

Weight Free Chest Workouts

Stocksy.

A.Start in a table-top position on the floor with hands directly under shoulders and knees under hips.

B.Engage core by tucking tailbone and drawing navel in toward spine.

Lock in lats by drawing shoulders down and away from ears.

woman demonstrating how to do a diamond push-up as part of a female chest workout at home without equipment

Peter Ardito

Push elbows out so arms form a 45-degree angle to body.

C.Look down and slightly forward to keep neck neutral and engage core.

Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

woman demonstrating how to do a high plank or a hand-release push-up as part of a female chest workout at home without equipment

Peter Ardito

B.Engage core by tucking tailbone and drawing navel in toward spine.

Lock in lats by drawing shoulders down and away from ears.

Engage glutes and quads.

woman demonstrating how to do a high plank or push-up hold for an at-home chest workout without weights

Peter Ardito

Push elbows out so arms form a 45-degree angle to body.

Slowly bend at elbows to lower body all the way to the floor.

D.Once lying on the floor, momentarily lift both palms off the ground.

woman demonstrating how to do a medicine ball push-up as part of a female chest workout at home without equipment

Peter Ardito

Push-Up Hold

More reps don’t always equal more results.

this is also anamazing exercise for your back muscles.)

Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

woman demonstrating how to do a plank or push-up exercise with proper form

Hold for 1 deep breath.

D.Push away from the floor to press halfway up to the starting position and hold for 1 deep breath.

E.Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

Hold for 1 deep breath.

F.Push away from the floor to press halfway up to the starting position and hold for 1 deep breath.

Then, push away from the floor to straighten arms and return to the starting position.

Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

D.Push away from the floor to return to the starting position.

Do 8 reps. Switch sides; repeat.

Push-Up Jack

Adda bout of cardiowhile you’re working your chest muscles to skyrocket your heart rate.

This push-up jack is the perfect high-intensity finisher to this chest workout without weights.

Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

As body lowers, jump both feet out to the sides into a jack.

D.Push away from the floor and jump feet together to return to the starting position.