CHEST WORKOUT AT HOME WITHOUT ANY EQUIPMENT

1. Push-Ups

Benefits Of Push-ups

• First, It is easily modified for the beginner and advanced lifter.

• second, great for chest workout and triceps development.

• And finally More of a full-body exercise as opposed to the bench press.

How To Do It

• Get on your hand and knees, placing your hands slightly wider than your shoulder width.

• Straighten your arms and legs so you’re on your toes and hands, and engage your glutes to support a neutral spine.

• Lower your body until your chest nearly touches the floor (not your face) and pause for a second, and push-up to the starting position

2. Diamond Push-Up

Benefits Of Diamond Push-up

• Diamond push-ups work multiple muscle groups across your body.

• Its also increase your core stability and strength. This workout target your triceps as well.

• The diamond push-up variation requires no equipment, So Diamond push-ups are good workout for chest.

How To Do It

• Position your index fingers as well as thumbs so they’re touching, forming a diamond shape, and extend your arms so that your body is elevated and forms a straight line from your head to your feet.

• Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.

• Stop just before your chest touches the floor, then push back up to the starting position.

3. Incline Push-Ups

 

Benefits Of Incline Push-Ups

• This simple movement targets the main muscles of the chest, the pectoralis major and minor.

• In addition to exercising the chest, the incline pushup engages the shoulders, arms (triceps) as well a long list of muscles throughout the abs, back, hips, and legs that act as stabilizers and prevent any sagging or arching of the spinal column during the movement.

• Using a slow and deliberate motion can really engage your core.

How To Do It

• Stand facing the bench, table, or the edge of a bed. Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.

• Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.

• Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.

• Keep going with slow, steady repetitions.

4. Decline Push-Ups

Benefits Of Decline Push-ups

• The main benefit of performing decline pushups is building strong upper chest muscles.

• In a decline push-up, your arms push up and away from your torso.

• This movement works your upper pecs and the muscles in your shoulders.

• When done regularly, decline push-ups will help increase your overall upper-body strength. A strong upper body is essential for everyday activities like lifting groceries and carrying a backpack.

How To Do It

• Kneel down with your back to the bench. Put your both hands on the floor, shoulders over your wrists and elbows at 45 degrees. Place your feet on top of the bench or a chair.

• Brace your core, glutes, and quads. Bend your both elbows and lower your chest to the floor, keeping your back and neck straight.

• Push into the floor to return to starting position, extending your elbows.

5. Wide Hand Push-ups

Benefits Of Wide Hand Push-ups

• Wide push-ups are great chest workout and offer a challenge for upper-body workout that targets the muscles not only your chest but also shoulders, and upper arms.

•  This push-up variation can also help build your core strength, and it may help protect your back, too.

• Always work within your limits and avoid overexerting yourself. Start slowly and have patience as you build your strength and endurance.

How To Do It

• Start in a plank position but with your hands out wider than your shoulders.

• Begin to lower your body by bending your elbows, keeping your core tight and your back flat, until your chest grazes the floor. Elbows will flare more than in a standard push-up.

• Immediately extend your elbows and push your body back up.

6. Push-Up Hold

Benefits Of Push-Up Hold

• The push-up hold is an excellent strength and control exercise for the upper body as well as core.

• This exercise should result as a progression of the push-up, So be sure you can perform push-up in a full position with proper technique before trying this one.

• The additional stability required will significantly challenge the core and upper body.

How To Do It

• Assume a push-up position, with hand shoulder width apart back straight, and legs locked. Set the shoulder and engage the core.

• From here, lower yourself to bottom position, and hold the body just few inches off the ground. Keep the elbows tucked in by the sides and maintain a tight body.

• Hold for 4 to 6 seconds and continue for desired reps.

7. Plyometric(plyo) Push-up

Benefits Of Plyo Push-up

• This exercise is great chest workout. It could help strengthen many of the muscle groups in your upper body.

• Including the muscles in your chest, triceps, abdominals, shoulders.

• This exercise can also help activate fast-twitch muscle fibers. Working fast-twitch muscle fibers may help you build strength and muscle mass.

How To Do It

• Start in a high plank, or at the top of push-up position. Your torso should be in a straight line, core engaged (tightened), and palms directly under your shoulders.

• Start to lower your body as if you’re going to do a pushup until your chest is almost touching the floor.

• As you push up, do so with enough force for your hands to leave the ground. For added difficulty, you can clap your hands together, but this is optional.

• Land lightly on the ground, moving into your next rep immediately. Perform 10 to 15 reps for 3 sets total. Do fewer reps if you’re new to the move, more if you’re advanced.