Chest Exercises Without Weights

Muscle advancements cannot be realized overnight andso you have to work extremely hard for them. It takesnumerous weeks to have the perfect chest which is ingood shape and form. You have to get some time andgo through extreme and powerful exercises to give youthe mass and size you Home Chest Workout Tips need.The barbell bench press has been used for a long timefor Chest WorkOuts. It is very efficient as you have tolie on your on the bench with your feet firm on theground. As you push together your energy will comefrom the chest upwards. To create a good chestdimension this technique uses additional biceps.

Quite a few people believe that weightlifting andweight training are the only two effective methods of developing your pectoral muscles, or ingeneral, developing a muscular upper body. Well, that is not the case. There are plenty of exercisesand workout routines not involving weights, which help in building muscle. Here, we will focus on achest workout without weights. The following information will help you gain insight on how todevelop your chest muscles and tone your pectorals.

Push Ups

It is a well-known fact that push ups aid in the development and toning of not just your shouldermuscles, but also your chest. Push ups can be performed in many ways:

Push ups against a kitchen countertop

Push ups on knees

Push ups on toes

Push ups using a medicine ball, etc.

In the first case, you can make use of a wall or a kitchen countertop for performing push ups. This isan ideal Chest Workout exercise for beginners to judge their strength levels and their stamina. Startwith one set of 12 push ups, and gradually increase the count with every passing day. Once you arecomfortable with this type, you can progress towards the next one, i.e. push ups on knees. In thiscase, you rest your knees on the floor, and perform push ups parallel to the ground. Type 3, i.e. pushups on toes, is the most common way of performing push ups. Once again, perform this variant in aset of 12 repetitions, and gradually increase the count as your stamina builds up. The last typeinvolves performing push ups while resting your feet on a medicine ball, with your palms on thefloor. In this position, your body should approximately make an angle of 45 degrees with the floor.This is an advanced level position, and one which requires a good amount of shoulder strength. You

should try it only after you gain a certain amount of expertise with the earlier push up types.

Pull Ups

Pull ups are an excellent way of developing your lats, i.e. lateral chest muscles (or wings, as they arepopularly referred to by men). In terms of exercise equipment, all you will need is a standard pull upbar. Here is how to build a pull up bar. Pull ups too can be performed in many ways, such as theinward palms position, the outward palms position, kipping pull ups, close grip pull ups, wide grippull ups, etc. Without getting into the nitty-gritty of each type, let me explain the numerous benefitsthat pull ups have to offer. Basically, pull ups are one of the best exercises when it comes to overallmuscle building. They not only work on your chest, lats, and shoulders, but also on your abs andback muscles. In addition to developing a V-shaped torso, they also help in providing a good amountof strength and stability to the entire upper body.

Swimming

Swimming is a great way of exercising the entire body, not just the chest. Anyway, as far as chestexercises are concerned, a good swim workout exercises both, the upper chest as well as the lowerchest muscles. Ideally, a good 30-minute swim, three to four times a week, is more than sufficient togive your chest muscles a good workout. To make your swim workout even more effective, tryalternating between different swimming strokes, so that you end up exercising all the musclegroups.

Resistance Band Exercises

To perform these exercises, all you need is a good quality resistance band. Basically, resistance bandchest exercises are not very different from chest exercises which make use of weights. In fact, theexercise remains the same; all that changes is the equipment, i.e. you replace weights with aresistance band.

Resistance band chest press

Resistance band push ups

Arm punch

Resistance band bench press

Standing fly

Chair Dips

This is another good way of working your chest muscles. All you need is 2 strong, high-backedwooden chairs. Place them in such a way that their backs face each other, and the distance betweenthem is slightly greater than your shoulder width. You need to stand in between the two chairs, gripthe tops of each of the chair backs with either hand, bend your legs at the knees, and perform chairdips, i.e. lower yourself slightly towards the ground, hold, and return to the original position. This is

a tough exercise, and one which will need several days of practice (and persistence!) to perfect.

Yoga

Yoga has a plethora of health benefits, one of which happens to be strengthening the chest muscles.Certain yoga exercises and asanas such as the Bhujangasana, i.e. Cobra pose, or Chest MuscleWorkouts the Surya Namaskara (Sun salutation exercise), are extremely useful in exercising andtoning the chest muscles (not to mention the entire upper body and back).

This was an overview of some great chest exercises requiring no weights that can be done at homeitself. Work hard, be disciplined, and follow a well-balanced diet in order to reap rich benefits.

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