The only chest exercises you need to do! (No equipment!)

Working or doing exercises for your chest muscles does more than improving your physique. These muscles help you in doing a variety of functions throughout the day like flexion and extension, adduction and abduction and rotation. Apart from this, having a well-built chest certainly makes you look good and athletic. The stronger the chest muscles the stronger your upper body.

Many of you might think that it is important to hit the gym or use equipment to build bigger chests. This is certainly not the case. Don’t be surprised if I tell you that you can build and work on your chest muscles at home without any equipment. There are enough body weight exercises that can help you get a toned chest and a fit upper body. So building chest muscles need not be complicated.

1.   Regular push-ups

This classic bodyweight exercise is excellent to start with as well as for keeping as a training staple in any full-body or upper-body workout. Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique.

2.   Incline push-ups

If you find a standard push-up too challenging at first, then you can start with an incline push-up. The steeper the incline, the less body weight you will need to work push. This is also a good exercise to target your lower chest.

3.   Decline push-ups

What goes up, must come down. These push-ups will help you target your upper chest and deltoid muscles specifically. It will also add more of your body weight to the exercise than a standard push-up, thus making it harder.

4.   Single leg push ups

 Single leg push-up is a good exercise that targets your chest and helps you to strengthen your upper body. This exercise also helps your quadriceps as it allows your knee to straighten and provides stability while standing.

5.   Dips

Using a single chair, begin by sitting on the edge. With both palms firmly on the seat of the chair behind you, extend your legs out in front of the chair. Suspend your body by your hands, then dip in front of the chair (with your feet still on the floor). This is the ultimate beginner option. Work up to a decent amount of reps. If you don’t have a chair for some reason, a firm couch edge, low tabletop, or low countertop should work just fine.

Some Do’s and Don’ts

I think you have already picked the best workout routine for chest for you. And you are eager to start which is great! But before jumping into training here is some advice you should follow in order to get the best results and for safety.

§  Always warm up in order to avoid injuries. It also helps to perform the exercises more accurately.

§  After warming up and your workout stretch your muscles. Stretching helps to avoid injuries. It helps muscles to recover faster and even enhance their strength.

§  If you are a beginner, always learn how to perform the moves correctly.
If you use weights, do not lift too heavy ones. You will not be able to perform the movements accurately and that can cause injuries.

§  Try several chest exercises and discover which work you the best. Once, you are familiar with moves, try to set up your own routine with the number of sets and reps that are suitable for you.

§  People are more likely to postpone if they work out at home. Do not be among them!