10 workouts to build your natural dorito - no equipment needed

Creating the dorito shape is more about building up your back, chest and shoulders than anything else.

Here are 10 chest exercises designed to help create a broader back, chest, and shoulders. None of these require any equipment.


How to Do a Perfect Push-Up | The Art of Manliness

1 Push-Ups:

One of the most effective chest exercises that requires no equipment. Start in a plank position with your hands shoulder-width apart, lower your body down towards the ground, keeping your elbows close to your body, and then push back up.


Is a wide arm push up better than a regular push up? - Quora

2 Wide Push-Ups:

Similar to regular push-ups, but with your hands positioned wider than shoulder-width apart. This variation targets the outer chest more.


Proper Diamond Push Up Form to Build Your Triceps | A Lean Life

3 Diamond Push-Ups:

Place your hands close together in a diamond shape under your chest while doing push-ups. This variation puts more emphasis on the inner chest.

4 Decline Push-Ups:

Place your feet on an elevated surface like a bench or a sturdy chair, and perform push-ups with your body at a downward angle. This variation targets the upper chest.


Incline Push Up to Build Your Chest and Shoulders | A Lean Life
5 Incline Push-Ups:

Place your hands on an elevated surface like a bench or a sturdy chair, and perform push-ups with your body at an upward angle. This variation targets the lower chest.


Bench Dips (Aka Reverse Dips) | Tom Venuto's Burn the Fat Inner Circle -  Weight Loss - Fat Loss - Support Community - Home Of The Burn The Fat  Challenge - Fat Burning Tips Workouts Recipes
6 Dips:

Find two stable surfaces at shoulder-width apart, such as parallel bars or the edges of a sturdy chair. Lower your body down towards the ground, bending your elbows, and then push back up. This exercise targets your chest, triceps, and shoulders.


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7 Chest Squeeze:

Stand against a wall with your arms extended and palms pressed against the wall. Squeeze your chest muscles as hard as you can while maintaining the pressure against the wall. Hold for a few seconds, then release. Repeat for multiple sets.

How To Do A Dumbbell Fly To Sculpt The Perfect Chest | Nutritioneering
8 Chest Fly:

Lie on your back on the ground or on a bench with your arms extended out to the sides, palms facing up. Bring your arms together in front of your chest, squeezing your chest muscles, and then return to the starting position. This exercise can be performed using water bottles, books, or other household items as resistance.

Plank Shoulder Taps | Illustrated Exercise Guide
9 Plank with Chest Tap:

Start in a plank position with your hands shoulder-width apart. Tap your left hand to your right chest, then return to the plank position, and alternate sides. This exercise challenges your core while engaging your chest muscles.


Which part of the shoulders do pike push ups work? - Quora
10 Pike Push-Ups:

Start in a downward dog position with your hands on the ground and your hips raised towards the ceiling. Lower your body down towards the ground by bending your elbows, keeping your head between your hands, and then push back up. This exercise targets your chest, shoulders, and triceps.

Remember to always use proper form and technique when performing these exercises to prevent injury. If you're new to working out or have any health concerns, it's best to consult with a qualified fitness professional before starting any new exercise routine.
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Any advice or alternate exercises for folks who have wrist/elbow pain when doing push-ups? I have real bad joints so I can only do planks if they’re modified so I’m balanced on my fists so that my wrists stay straight, if I try to do push-ups (either normal or modified for my wrists) I get horrible clicking noises from my elbows. I think of this list I can only do 7 and 8. :/


I’ve been really appreciating this workout. I haven’t had a workout routine in years, but recently have decided to go down the more “traditionally masculine” body rabbit hole. I’ve been doing 5 reps of each of these, 3x/week for the last week and can already feel my strength increasing. I’m hoping to work up to doing it daily. Thanks, Mars!


Replying to Siggi who is asking for advice I’m also pre top surgery, but I do a lot of lower-impact exercise in my room at home. Sports bras help to minimize the feeling of anything on your chest and you can focus more on pushups, squats, planks, etc. It also helps to work out in areas that dont have mirrors. You got this!


I’ve wanted to start working out but haven’t had top surgery yet, since I’m not supposed to wear a binder while working out I don’t really know what else to do so my chest wouldn’t show as much, any advice would be appreciated :]


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