The chest muscles play an essential role in our overall physique, so it’s necessary to include chest exercises in a workout routine. Chest muscles are powerful in your upper body and play a significant role in pushing movements.
The chest workout is essential for both men and women, and they both should include different exercises giving strength to their chest muscles. In this article, I will guide you on how to Work Out Your Chest without Equipment?
You can follow a workout routine that includes such exercises, which should be followed consistently for excellent results. A practical outcome can only be possible by staying regular in an overall workout. Also, you can do the exercises without equipment or go to the gym.
Chest Exercise without Equipment
It is not necessary that to strengthen your chest muscles, you need different equipment or weights. You can do several chest exercises without using them and get effective results.
By doing all such exercises, you can improve your overall upper body strength and get a balanced body.
Here are some of the easy and most effective chest exercises without equipment.
Regular Pushups
Regular pushups are considered one of the best exercises for maintaining the upper body. These are beginner-friendly pushups, and you can easily do them if you are just starting with the chest workout. The exercise will also add benefit to your forearms, shoulders, and core.
To do the exercise, you must follow some basic steps. You need to start by getting down and extending the legs behind you. Your arms should be under your shoulders. From your head to the heels, your body should be in a straight line.
Your toes should be fixed, and by fixing them, slowly lower the body by bending the elbows. Once you touch the ground with your face, push your body back to the starting position.
Repeat the same process for few times in the beginning and gradually increase the count.
Decline Pushups
Decline pushups help in targeting the deltoid muscles and upper chest effectively. It is more advanced than a standard pushup, so it can be a little more complicated. For doing decline pushups you need to put your toes on an object which gives a little height to your legs.
After that, you will do the pushup just the same as regular pushups. The primary benefit of these pushups is to make your upper chest muscles strong.
Incline Pushups
If you find regular push up hard to do in the beginning, you can go for incline pushups, the easiest one. While doing these, you need to put less body weight due to the steeper incline. This specifically targets the lower chest and gives great results on the overall upper body.
You can do this with the help of a table instead of bending down to the ground in the case of regular pushups. Rest posture would remain the same just you need to do it at a height rather than bending too much.
Plyometric Pushups
Plyometric pushups are done in a much more fun and exciting way. You can say it as clap pushups which give you a fantastic workout experience.
It is a workout that can set your muscles on fire by having a powerful and strong plyometric movement.
If you want your muscles to become stronger and you can work hard for that you should go for these pushups.
Time under Tension Pushups
These are the slow version of pushups, which means you need to slow down your overall movement. By gradually doing pushups and pushing back in the same manner, slowly going to your initial position will help increase your muscle mass.
It would be highly effective in enhancing your muscle strength, but you can still get amazing results by executing it slowly.
Chest Workout Reps
Once you get to know about the most effective chest exercises, you should also know how many times you do all these. By executing it in the proper manner and the right number of times, you will be able to get quick and amazing results.
- Ten regular pushups
- Ten incline pushups
- Ten decline pushups
- Five regular pushups with time under tension
- 30 mountain climbers
- Do 60-second star jumps after each exercise and then go to the next one.
Once you are done knowing about these amazing chest workouts without equipment, you can make your chest stronger. But it can be possible only when you do these reps consistently.