If you need a chest workout without using weights, try this routine below. Each exercise should be performed for 4 sets of 20 repetitions. Only rest 30 seconds between sets for the best results.
1.) Push Ups
2.) Assisted Push Ups
Take the same position and maintain the same form and technique as you would with the regular push-up. However, let your knees stay in contact with the floor.
You will find this exercise much easier because you will only be pushing up about half of your body weight.
Follow the same procedure as the regular push-up.
If you still cannot perform push-ups by using the modified position described abouve, then perform them standing up at an angle against the wall.