Best Chest Workout At Home Without Any Equipment

You probably thinking to lift heavy to build a bigger chest and lifting weight would definitely help but you can also build mass and size using your own body weight and I’m gonna show you, how to build chest at home with today workout.

HOW TO MAXIMIZE YOUR MUSCLE GROWTH?

In first half, muscle growth occurs when you tear and breakdown your muscle fibers during an exercise or workout routine, once broken down then you need to pair and as they get pair back together they will pair will thicker and stronger muscle cells and fibers that actually called hypertrophy and in order to maximize your muscle growth, you must provide your body with enough, so that you can begin pairing process which is why nutrition play a big part. Enough protein and enough sleep, these two things will brainy helps in pairing process.

 

HOW TO BUILD MUSCLES WHEN YOU DON’T HAVE ANY WEIGHT ?

Now, the reason why weights are very effective for building muscles is because they are very effective for breaking down and tearing muscle fibers but when you don’t have any weight or when you don’t have any more weight to go up, the way that you reach fatigue and tear your muscle fibers is by extending the time on your tension that your muscles are contracting more, so that means longer hold and more repetitions.

 

HOW WEIGHT HELPS IN BUILDING MUSCLES ?

The time on your tension from the increasing repetitions and holds are gonna caused damage to your internal muscle fibers just like when you increase weight, when you start lifting then the muscle pairing process can began which will grow and increase the size of your muscle cells, building bigger and more cellular muscle. This is why the following exercise are the best home chest workout exercises for those of you who don’t have a gym and any equipment at all but they still try to build a solid muscle. It’s not about training hard but also training smart.

During chest workout which we can do at home, we gonna be engaging all the areas of our chest i.e

Upper chest
Middle chest
lower section
Inner chest
Outer chest
Isolating each part through different techniques and elements which will maximize and increase the results of your chest workout that we gonna be do at home.

First of all lets talk about middle chest first. The middle chest is probably one of the easiest part to train, the exercises are very easy. Push-ups itself hits the middle chest. In order to maximize your chest, give the least pressure to the triceps by placing your hands while performing push-ups a little bit wider i.e slightly wider than shoulders.

Now, we’ll talk about the upper chest. Training the upper chest is little bit tricky. Upper chest is the clavicular head that is very stubborn to grow, most body builders also struggle to build this muscle.

Now lets get right into this. We have 8 chest exercises which you can do at home without any equipment:

1. PUSH-UPS

3 sets, 20 reps

Lie down on the floor, facing downwards and place your hands a little bit wider i.e slightly wider than shoulder and keep your body straight and hips tight. This is your starting position.

Breathe in and come downwards until your chest almost touches the floor and engage your core as you perform this movement. Do higher reps to reach hypertrophy and to tear those muscle fibers.

Now breathe out and come to starting position.

2. 90 DEGREE HOLD

3 rounds, 15 sec hold

Being in push-up position and come downwards by keeping your core tight and your hands are at waist line. Lift your feet a few inches off the floor if possible and  hold this position for given seconds.

This is a great exercise to build muscle as this holding position pumps a lot of blood into your muscle as longer we keep our muscle contracted and maintained.

3. PUSH-UPS IN A CIRCLE

3 rounds, 10 push-ups towards left and 10 push-ups towards right

This is a great exercise for inner and outer chest.

Being in push-up position and firstly do 10 push-ups towards left. Perform first push-up by placing hands slightly wider that shoulders and perform second push-up by using close grip. Continue doing this alternate grip movement towards left first by keeping your core tight and after performing 10 push-ups towards left, again go for 10 push-ups but in right direction, using alternate open and close grip.

4. ARCHER PUSH-UPS

3 rounds, 10 push-ups at left arm first and then at right arm and then at both arms, one at each side.

Being in push-up position and at left arm you have to go down first and keep your right arm as straight as you can. Perform 10 archer push-ups at left arm first and then go for the right arm.

After performing 10 archer push-ups at both the arms separately then again perform 10 archer push-ups at both the arms, not separately but alternately, one at each side.

5. EXPLOSIVE NEGATIVE PUSHUPS

3 sets, 10 reps

Lie down on the floor, facing downwards and place your hands a little bit wider i.e slightly wider than shoulder and keep your body straight and hips tight. This is your starting position.

Lower yourself, as slow and control as you can and then explode as hard as you can. Explode yourself upward so hard that your hands get a few inches off the floor.

6. INCLINED DIAMOND PUSH-UPS

3 sets, 20 reps

 

For this exercise you need a table or anything else which is at some height from the floor.

Place your hands on the table with your thumbs and fingers forming a ‘diamond’ shape and your feet on the floor, keeping your back straight from your heels to your shoulders just like push-ups. This is your starting position.

Now, come downwards until your chest almost touches the table and then come back to starting position. While coming back to starting position, the upper part of your hands should come up and touch each other. When you do this, it squeezes and engages your upper chest. Do higher reps to reach hypertrophy and to tear those muscle fibers.

7. ELEVATED PUSH-UPS

3 sets, 20 reps

This exercise also needs a table or anything else which is at some height from the floor.

Place your feet on the table so that your body is being elevated and your hands on the floor, keeping your back straight just like push-ups. This is your starting position.

Lower your upper body until your chest almost touches the floor and then come back to starting position.

8. 30 SECOND PUSH-UPS

3 rounds, 30 sec going down and 30 sec coming up

Lie down on the floor, facing downwards and place your hands a little bit wider i.e slightly wider than shoulder and keep your body straight and hips tight. This is your starting position.

Now, lower your upper body until your chest almost touches the floor by utilizing whole 30 seconds i.e you have to lower your upper body at first second and at 30th second you were at a few inches off the floor and come back to starting position again by utilizing 30 seconds. It means you have to perform this whole movement in 1 minute.

Engage and contract everything and breathe whole time as you perform this movement.

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