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Chest workout at home: 6 exercises without weight or equipment

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Chest workout at home: 6 exercises without weight or equipment
Chest workout at home: 6 exercises without weight or equipment

Picking up weights at the gym is one of the best ways to build a stronger and bulkier chest, however, chest training can also be done at home, even without weights or any special equipment.

When weights are not used, the secret to a more effective training is to increase the time under tension, that is, to leave the muscle contracted for longer than what would be necessary with the use of weights. This is because, in order to stimulate muscle growth, you have to let the muscle tired, and although this happens quickly when you are using weight, when training is done at home without equipment the best way to fatigue the muscle is to do more repetitions.

How to do the workout at home

The workout presented below includes 6 variations of the push-up exercise, which is one of the most complete exercises to train your chest at home. The exercises must be done in sequence to reach all areas of the chest, with a 30 to 45 second pause between each exercise.

The 6 exercises constitute a training series, which should be repeated between 3 to 4 times, with rest between sets of 1 to 2 minutes, for better results. This workout should be done 1 to 2 times a week.

1. Normal flexion (20x)

Bending is the main ally in chest training at home, as it allows you to activate various regions of the chest effectively. The normal push-up is a great first exercise as it allows you to gradually warm up the muscle, preventing injury.

How to: place both hands on the floor shoulder-width apart and then stretch your legs to form a straight line from your shoulders to your feet.Finally, keeping this posture, you should bend your arms and descend with your chest towards the floor until you form a 90º angle with your elbows, returning to the starting position. Do 20 quick reps.

It is important that during the push-up the abdominal is kept contracted, to ensure that the back is always well aligned. People who find it more difficult to do the push-up can put their knees on the floor, for example, to lighten the load on the muscle a little.

2. Isometric push-up (15 sec)

The isometric push-up is a variation of the normal push-up that allows you to increase the time under tension of the pectoral muscle, which favors muscle growth.

How to do it: you must perform a normal push-up, but after lowering your chest to the floor with your elbows at a 90º angle, you must hold this position for 15 seconds. At all times it is also important to keep your abs tight, to ensure that you maintain a straight line from your feet to your head.

In case the exercise is very difficult, you can do it with your knees on the floor and in periods of 5 seconds, for example.

3. Isolated bending (10x each side)

This type of push-up isolates the muscle work on each side of the chest, making the tension on the muscle greater, favoring hypertrophy.

How to: This exercise is similar to the normal push-up, however, instead of placing both hands shoulder-width apart, place one hand further apart of the body, so that that arm is fully extended. Then the movement of lowering the chest to the floor should be performed, but applying force only on the side of the chest that has the hand closest to the body. This exercise should be done with 10 repetitions for each side of the chest.

If the exercise is too difficult, do it with your knees on the floor.

4. Declined inflection (20x)

Punch ups are a very complete exercise to train the chest muscle, however, making small variations in the angle at which they are performed can help to focus a little more on the upper or lower chest region. This version allows you to work more on the upper region of the muscle.

How to: This exercise needs to be done with the support of a bench or chair. To do this, place both feet on the chair and then, keeping the normal flexion position, but with the feet elevated, perform 20 push-ups.

To try to reduce the intensity of the exercise, you can choose a lower footrest, for example, in order to shift weight away from the chest region. Another option is also to do small sets of 5 or 10 repetitions in a row, until you reach 20.

5. Incline bending (15x)

After working your upper chest more, the incline push-ups will help you focus a little more on the lower chest muscle.

How to: This exercise should also be done with the support of a bench or chair. In this case, you should place both hands on top of the bench and then you should stretch your legs and keep your body straight, in a normal flexion position. Finally, just perform the push-ups, bringing your chest towards the bench until your elbows are at a 90º angle. Do 15 repetitions in a row.

If the exercise is too difficult, you can try to use a lower support or, if possible, do push-ups with your knees on the floor, for example.

6. Explosive pushup (10x)

To finish the training series and ensure muscle fatigue, the explosive push-up is an excellent exercise, which activates the entire pectoral muscle and uses all the contraction force.

How to do it: the explosive push-up is very similar to the normal push-up, however, when returning to the starting position, after lowering your chest towards the floor, you must exert maximum strength with your hands against the floor, to push the body up and create a slight jump. This ensures that the muscle contracts explosively. Do 10 reps.

This exercise causes a lot of muscle fatigue, so if it becomes too difficult to perform you should do as many explosive push-ups as you can and then complete the remaining number of push-ups with normal push-ups.

After this exercise, rest for 1 to 2 minutes and return to the beginning of the series, until completing 3 to 4 laps.

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