How to Chest Workout With no Equipment is the most common question people ask. Every man who works out aspires to have a strong chest, but bench pressing for hours on end in the gym isn’t the only way to bulk up your pecs. You can get a great chest workout at home as well if you know the proper methods.
In just eight weeks, each of the three stages of our at-home calisthenics chest routine is designed to add a new level of upper-body strength. For you to put on more weight, the first phase builds endurance, the second phase builds muscle, and the third phase builds speed and explosiveness.
The basis of the entire exercise is the traditional press-up and its variations. It is that simple. But if you’ve never done the exercise before, we suggest starting with these press-up variations. For everyone else, get ready to squat and use only your heft to build a bigger, wider, and more muscular chest at home.
How These Workout Techniques Operate
By doing the first three of our chest workouts three days a week for a fortnight, you’ll lay the groundwork for a larger chest. Between exercises, take at least one day off. Each exercise should be done three times, with a minute or two of relaxation in between each session. Make an attempt to complete 10 to 15 repetitions, but if that’s too difficult for your chest, just try your hardest.
Start with movements four, five, six, and seven after you’ve completed the first three and given them two weeks. For the next four weeks, practice these variants every other day. Exercises should be performed four times, with a minute or two of relaxation in between each session.
As before, try to complete 10 to 15 repetitions per session.
You’ll have strengthened your muscles and added basic muscle endurance (weeks 1 and 2) after four weeks of diligent effort. In the final stage, you’ll gain the explosiveness and speed that will give you an advantage in any upper-body activity, as well as the size and shape that will let people know you’ve been working on your chest diligently. But it’s not always simple. Now, execute the same movements you did in phase two (weeks three through six), but in a circuit, going from one exercise to the next without stopping. Aim to complete 10 repetitions of each practice.
Repeat for a total of four sets after a one- to two-minute break. Collapsing is not required. Two times per week, with a three-day break in between. You’ll require it.
1. WIDE-GRIP PUSH-UP
You can elevate and lower yourself to work the pectoral muscles with the arms in a broad posture. Push-ups with a wide hold work your front deltoids and exterior pecs. Starting on your toes, put your hands a few inches away from their usual placement.
Utilize your hips and core as you press down while maintaining a straight posture. Squeeze your chest until you are in the same posture as before to lift yourself back up from the ground.
2. PIKE PUSH-UP
Your top pecs and front delts are worked out in this more difficult variation of the push-up. Your hands should be on the floor in a posture that is similar to a normal push-up, with your torso straight.
Perform your push-ups while maintaining a small butt lift, about 25 degrees off the ground.
3. COMMON PUSH-UPS
The straightforward push-up, which directly targets your pecs and triceps, is unquestionably one of the finest bodyweight chest workouts. The collection of advanced and simple variations below can help you progress your exercise as you gain strength.
Keep your center tight and your body straight. Lower your body until it is about an inch above the ground, then stretch it back up.
When you first begin, you might find it challenging to complete even 10, but as your strength increases, you’ll soon be crushing 20–30 repetitions with ease.
4. OUTER AND INSIDE PUSH-UP
In this practice, normal and diamond push-ups are alternated.
Start with a regular push-up. Push yourself rapidly up when you reach the bottom of your push-up and move your palms into a touching position in the middle. After lowering yourself during a close-grip push-up, burst back up and move your palms back below your shoulders.
Perform 20 pushups total, 10 of each.
5. WIDE GRIP CRUCIFIX PUSH-UP
To target your outer pecs and front deltoids with this ultra-wide push-up, you should adopt a broader posture than you would for a normal wide-grip push-up, with your fingertips splayed out to the side.
You won’t be able to raise as high as you can with a normal push-up, but that’s okay because the goal of this exercise is to move your body 6 to 8 inches.
As you gently raise and lower yourself, press equally with both arms and maintain a tight core.
6. DECLINE WALL PUSH-UP
This downward-facing push-up exercises your delts and top pecs. Place your clean feet on a solid wall so you don’t leave any smudges or marks when you do this.
Beginning on your knees, support them against the wall. Walk your feet up the wall while holding your arms out in front of you. Maintain this position until your torso is 45 degrees off the ground.
Slowly lift yourself up while keeping your center supported.
7. ANGLE PUSH-UP
To perform this incline push-up, all you need is a bench or chair that won’t move around and is between 16 and 18 inches height. Lower pectorals and biceps are the muscles that are targeted by this style of push-up.
With your shoulders apart, place your palms on the side of the seat. Your torso should be at a 45-degree angle to the earth when your arms are straight. Keeping your torso straight, stoop down toward the bench or chair, then lift yourself back up.
8. ONE-LEG KNUCKLE PUSH UP
This push-up variant is done on the ground with your palms resting on your knuckles and your limbs under your shoulders.
Start your first exercise by crossing one foot over the other, then complete the rest of the series on just one leg. Do a series with the other limb next.
9. STANDING CHEST PRESS
No benches available? Make use of an upright band bench press.
At hip height, fasten your resistance band to a post or other sturdy object. Hold the resistance band as you lean forward to get the band almost tight.
Slowly lengthen your arms and then bring them back to neutral for 10 to 15 repetitions without closing your elbows.
10. ONE-ARM PUSH-UP
This activity, also referred to as an uneven push-up, enables you to focus on one arm and chest at a time. A tiny, solid bowl or a short push-up bar are both required for this practice.
Put the support under one hand while standing in the standard push-up position. Push-ups should be done with both arms, focusing on getting the raised arm to extend deeply. Change the support to the other shoulder after performing 10 or 15 repetitions.
11. GRASSHOPPER PUSH-UP
This workout combines push-ups and mountain climbers.
Beginning in the normal push-up posture, as you lower yourself, bring your left knee toward your right arm. On each repeat, switch knees while moving toward the opposing limb.
12. PUSH-UP WITH CLAPPING
It’s a very difficult move, but this explosive push-up aids in gaining weight and physical strength! You need a firm base in your arm and chest muscle to perform a clapping push-up.
Lower yourself to the ground with your arms at shoulder breadth, jump back up, clasp your hands together, and then lower yourself back down. Repeat by lowering.
13. DIPS
With dip bars or even two stable seats of the same height that won’t move around, you can execute dips. If you are using chairs, keep them about 20 inches apart while you stand between them with the armrests pointing away from one another.
Cross your ankles over one another while raising your arms fully extended. Pull back up by lowering yourself and using control to press through your torso and arms. Do 10–20 repetitions.
14. PUSH-UP DIVE-BOMBER
With the dive-bomber push-up, you can simulate the movements of the water.
Beginning in the normal push-up posture, lift your hips as you lower yourself to the floor. Your torso should sweep down toward the floor as you lower your body in an arching action. As you elevate your arms once more, lower your pelvis once more. Ten to twenty times.
15. BURPEES
This total-body exercise is excellent for exercising your torso as well as other body parts. Standing with your heels together, begin. Squat down, place your hands on the ground, jump your feet back into a plank, lower yourself into a push-up, and as you raise yourself back up, jump your feet back towards your hands to squat back up in one fluid action.
Aim for 5–10 of these!
Summary
In conclusion, regardless of fitness level or gym accessibility, learning the technique of equipment-free chest workouts opens up a world of possibilities for everyone. You may achieve remarkable chest growth and general fitness by following the instructions, honing your form, and being consistent.
FAQs: How to Chest Workout With no Equipment
- Can I work out my chest every day?
While perseverance is essential, overtraining can impede development. We’ll talk about the value of taking days off and striking the correct balance for the best outcomes.
- Which time is ideal for chest exercises?
The efficiency of your workout might be affected by when you do it. We’ll discuss when it’s ideal to work out your chest, depending on your daily routine and amount of energy.
- Exist any other types of exercises for individuals with joint problems?
Chest growth shouldn’t be impeded by joint problems. We’ll recommend substitute workouts that focus on the chest muscles but are easier on the joints.
- Do I Still Get Results If My Diet Stays the Same?
We’ll go over how you may still see considerable increases in chest growth without making significant dietary adjustments, even if a balanced diet improves results.
- How Much Time Does It Take to Observe Chest Developmental Changes?
In any fitness endeavour, patience is essential. We’ll give you reasonable timeframes to anticipate improvements in your general physique and chest growth.