7 Chest and Back Exercises to Do at Home
Chest and back exercises pair well because they load opposite muscle groups in the same session. Pushing movements work the chest while pulling movements work the back, so one side recovers while the other works. These 7 moves need nothing but floor space and a doorway.
Why Train Chest and Back Together
Training push and pull movements in the same session is efficient. Alternate a chest exercise with a back exercise and your heart rate stays elevated while neither muscle group gets overworked, since they're not competing for the same recovery time.
It also builds balance. Chest-heavy routines without matching back work tend to pull the shoulders forward over time, so pairing the two keeps posture and shoulder health in check while building strength on both sides.
Chest Exercises You Can Do Without Equipment
Push-Ups
Start in a plank with hands under your shoulders, lower your chest to the floor, then press back up. Three sets of 10 to 15 reps. This is the foundation move for chest training at home and every other variation builds from it.
Wide Push-Ups
Same movement, hands set wider than shoulder width. Three sets of 10 reps. The wider hand position shifts more load onto the chest.
Decline Push-Ups
Rest your feet on a step or a low chair and perform the push-up from that angle. Three sets of 8 to 12 reps. Raising your feet increases the load on your upper chest.
Staggered Push-Ups
Set one hand slightly further forward than the other and perform the push-up from that offset position. Two to three sets of 8 to 10 reps per side. The uneven hand placement puts more load on one side of the chest, which helps catch and fix a strength imbalance between sides.
Back Exercises You Can Do Without Equipment
Doorway Rows
Grip either side of a sturdy door frame, choosing one that feels solid rather than a door with loose hinges or thin trim, then lean your body back with arms extended and pull your chest toward the frame before returning slowly. Three sets of 12 to 15 reps. If your doorway doesn't feel stable enough for this, Duonamic Eleviia clamps directly to the frame and gives you a fixed point to row from instead.
Superman Hold
Lie face down with arms extended overhead, then lift your arms and legs off the floor at the same time and hold briefly before lowering. Three sets of 12 to 15 reps. This targets the lower back and the muscles that keep your spine stable.
Reverse Snow Angels
Lie face down with arms by your hips, then sweep them along the floor up toward your head and back down, keeping them slightly raised throughout. Three sets of 12 reps. This works the upper back and shoulders in a way pushing exercises never reach.
Quick Reference
|
Exercise |
Works |
Equipment |
Level |
|
Push-Ups |
Chest |
None |
Beginner |
|
Doorway Rows |
Back |
Doorway |
Beginner |
|
Superman Hold |
Lower back |
None |
Beginner |
|
Wide Push-Ups |
Chest |
None |
Beginner |
|
Decline Push-Ups |
Upper chest |
Chair or step |
Intermediate |
|
Reverse Snow Angels |
Upper back |
None |
Intermediate |
|
Staggered Push-Ups |
Chest (one side) |
None |
Intermediate |
Sample Beginner Chest and Back Routine
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Push-Ups: 3 sets of 10
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Doorway Rows: 3 sets of 12
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Superman Hold: 3 sets of 12
-
Reverse Snow Angels: 2 sets of 12
Run this twice a week with a rest day between sessions.
How to Progress Your Chest and Back Workout
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Weeks 1–2. Focus on strict form on Push-Ups and Doorway Rows. Get comfortable with the full range of motion before adding anything harder.
-
Weeks 3–4. Add a set to each exercise, or slow the lowering phase on push-ups and rows to increase time under tension.
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Week 5 onward. Move into Decline Push-Ups, Staggered Push-Ups and longer Superman Holds as the beginner moves start to feel easy.
What's the Best Way to Train Chest and Back Together?
Alternating a push exercise with a pull exercise, like a push-up followed by a doorway row, works well since the two movements don't compete for the same muscles.
How Often Should You Train Chest and Back at Home?
Twice a week is enough for most people starting out, with at least one rest day between sessions. That gives your muscles time to recover while still building strength consistently.
Can You Build Chest and Back Muscle Without Weights?
Yes. Push-ups and doorway rows both load your bodyweight against gravity, which is enough resistance to build real strength, especially for beginners and intermediate lifters. Progress comes from harder variations, more reps, or slower tempo rather than added weight.
When You're Ready to Add Equipment
Bodyweight training covers a lot, but pulling movements are limited without something to hang from. If you want a smaller step up first, training with bands adds load to these same movements without needing a bar at all. Once you're ready for more, pull-ups and dips cover the same chest-and-back pairing with far more range and load than floor work alone.
Tips for Good Form
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Keep your core braced. A loose midsection during push-ups or rows shifts the work off your chest and back and onto your lower back instead.
-
Control the tempo. Slow, deliberate reps build more strength than fast ones, especially on floor-based back exercises where momentum can do most of the work.
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Squeeze at the top. On rows and reverse snow angels, pause and squeeze your shoulder blades together before returning to the start.
The Bottom Line
Chest and back exercises pair naturally because they load opposite muscle groups in the same session. Push-ups, doorway rows and floor-based back work cover a complete routine without any equipment. If you're ready to build out a full training space over time, a simple home calisthenics setup is a good place to start. Since 2014, Duonamic has built portable gear that helps people progress once bodyweight training alone isn't enough.
