Exercises

17 pec exercises without equipment That Build Size and Strength. Weighted chest exercise at home

Are you looking to tone up your pecs but don’t have any equipment? You’re in luck! In this blog post, we will give you a few pec exercises that you can do without any equipment.

pec exercises without equipment

So, whether you are at home or on the go, you can easily get in a good chest workout. Let’s get started!

The Chest’s Anatomy

The Chest’s Anatomy

There are two main muscles in the chest: the pectoralis major and the pectoralis minor.

Major Pectoralis

The pectoralis major is a large, fan-shaped muscle that extends from the middle of the clavicle (collarbone) to the middle of the humerus (upper arm bone) and inserts on the sternum (breastbone).

Minor Pectoralis

The pectoralis minor is a small, triangular muscle that lies under the pectoralis major and inserts on the coracoid process (a bony projection off the shoulder blade).

The reasons for your chest muscles important

The reasons for your chest muscles important

The chest muscles are responsible for the movement of the arms and play an important role in stabilizing the shoulder girdle.

A strong and well-developed chest will give you the strength and power you need to perform upper body exercises with proper form and technique.

Best Weightless Chest Exercises

Best Weightless Chest Exercises

Push-Up

One of the best ways to work your pecs without any equipment is by doing bodyweight exercises. These are some of the most effective exercises you can do to target your chest muscles.

Advantages of the Push-Up

This is a great exercise for beginners as it requires little to no equipment and can be performed anywhere.

It’s a compound move that works your chest, shoulders and triceps all at once.

Push-ups are a great way to increase upper body strength.

How to do a Push-Up:

Start in a plank position with your hands placed slightly wider than shoulder-width apart.

Lower your body down towards the ground, keeping your core engaged and back straight.

Once your chest touches the ground, push back up to the starting position.

Repeat for 10-12 reps.

Incline Push-Up

If you want to make your push-ups more challenging, you can do them on an incline. This will put more emphasis on your chest muscles.

Advantages of the Incline Push-Up

This exercise is a great way to target your upper chest muscles.

It’s a compound move that works your chest, shoulders and triceps all at once.

Incline push-ups are a great way to increase upper body strength.

How to do an Incline Push-Up:

Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet on an elevated surface.

Lower your body down towards the ground, keeping your core engaged and back straight.

Once your chest touches the ground, push back up to the starting position.

Repeat for 10-12 reps.

Push-Ups with a Closed-Grip

This variation of the push-up will target your triceps more than the traditional push-up.

Advantages of the Push-Up with a Closed-Grip

This exercise is a great way to target your triceps.

It’s a compound move that works your chest, shoulders and triceps all at once.

Push-ups with a closed grip are a great way to increase upper body strength.

How to do a Push-Up with a Closed-Grip:

Start in a plank position with your hands placed close together.

Lower your body down towards the ground, keeping your core engaged and back straight.

Once your chest touches the ground, push back up to the starting position.

Push-Ups using Plyometrics

Push-Ups using Plyometrics

Plyometric push-ups are a great way to add some power and explosiveness to your chest workout.

Advantages of Plyometric Push-Ups

This exercise is a great way to target your chest muscles.

It’s a compound move that works your chest, shoulders and triceps all at once.

Plyometric push-ups are a great way to increase upper body strength and power.

How to do Plyometric Push-Ups:

Start in a plank position with your hands placed slightly wider than shoulder-width apart.

Lower your body down towards the ground, keeping your core engaged and back straight.

As you lower down, explosively push back up to the starting position.

Repeat for 10-12 reps.

Dips

Dips are another great exercise to target your chest muscles without any equipment.

Advantages of Dips

This exercise is a great way to target your chest muscles.

It’s a compound move that works your triceps and shoulders as well.

Dips are a great way to increase upper body strength.

How to do Dips:

Start by holding onto a dip bar with your hands slightly wider than shoulder-width apart.

Lower your body down until your elbows are at a 90-degree angle.

Push back up to the starting position.

Repeat for 10-12 reps.

Push-Up Scapular

This is a great exercise to help improve your posture and decrease your risk of shoulder injuries.

Advantages of Scapular Retraction

This exercise is a great way to target your chest muscles.

It’s a compound move that works your triceps and shoulders as well.

Scapular retraction is a great way to improve posture and prevent shoulder injuries.

How to do Scapular Retraction:

Start in a plank position with your hands placed slightly wider than shoulder-width apart.

Lower your body down towards the ground, keeping your core engaged and back straight.

As you lower down, retract your scapula (squeeze your shoulder blades together).

Once your chest touches the ground, push back up to the starting position.

Repeat for 10-12 reps.

Chest Flye TRX

This is a great exercise to target your chest muscles while also working your core.

Advantages of the Chest Flye TRX

This exercise is a great way to target your chest muscles.

It’s a compound move that works your triceps and shoulders as well.

The TRX chest flye is a great way to increase upper body strength and work your core at the same time.

How to do the Chest Flye TRX:

Start by holding onto the TRX handles with your palms facing each other.

Lean back and extend your arms in front of you.

Keeping your core engaged, slowly bring your hands back together in front of your chest.

Repeat for 10-12 reps.

Press-up decline

Decline press-ups are a more difficult version of a regular press-up. They work your chest, shoulders, triceps and core muscles.

Advantages of the Press-up decline

The press-up decline is a great exercise to tone the chest, shoulders and triceps. It is also an excellent way to build strength in the upper body. The main advantage of this exercise is that it can be performed without any equipment, making it ideal for home workouts.

How to do a Press-up decline

1) Start in a press-up position with your hands placed shoulder-width apart and your feet on an elevated surface such as a chair or bench.

2) Lower your body down towards the floor, keeping your back straight and your core engaged.

3) Once your chest reaches the edge of the bench, press back up to the starting position and repeat.

4) Perform 3 sets of 10-12 reps.

Press-up on incline

Press-up on incline

Incline press-ups are a variation of the regular press-up. They work your chest, shoulders, triceps and core muscles.

Advantages of the Press-up on incline

The press-up on incline is a great exercise to tone the chest, shoulders and triceps. It is also an excellent way to build strength in the upper body.

The main advantage of this exercise is that it can be performed without any equipment, making it ideal for home workouts.

How to do a Press-up on incline

1) Start in a press-up position with your hands placed shoulder-width apart and your feet on an elevated surface such as a chair or bench.

2) Lower your body down towards the floor, keeping your back straight and your core engaged.

3) Once your chest reaches the edge of the bench, press back up to the starting position and repeat.

4) Perform 3 sets of 10-12 reps.

Press-up Spiderman

Spiderman press-ups are a variation of the regular press-up. They work your chest, shoulders, triceps, core and hip muscles.

Advantages of the Press-up Spiderman

The press-up Spiderman is a great exercise to tone the chest, shoulders, triceps, core and hip muscles. It is also an excellent way to build strength in the upper body.

The main advantage of this exercise is that it can be performed without any equipment, making it ideal for home workouts.

How to do a Pres-up Spiderman

1) Start in a press-up position with your hands placed shoulder-width apart.

2) Lower your body down towards the floor, keeping your back straight and your core engaged.

3) As you lower down, bring one knee up to touch your elbow.

4) Return to the starting position and repeat with the other leg.

5) Perform 3 sets of 10-12 reps.

Press-up Dynamic

Dynamic press-ups are a variation of the regular press-up. They work your chest, shoulders, triceps and core muscles.

Advantages of the Press-up Dynamic

The press-up dynamic is a great exercise to tone the chest, shoulders and triceps. It is also an excellent way to build strength in the upper body.

The main advantage of this exercise is that it can be performed without any equipment, making it ideal for home workouts.

How to do a Press-up Dynamic

1) Start in a press-up position with your hands placed shoulder-width apart and your feet on an elevated surface such as a chair or bench.

2) Lower your body down towards the floor, keeping your back straight and your core engaged.

3) As you lower down, bring one knee up to touch your elbow.

4) Return to the starting position and repeat with the other leg.

5) Perform 3 sets of 10-12 reps.

Diamond Press-up (Elevated)

Diamond Press-up (Elevated) is a great move to tone your arms and shoulders. You will need a sturdy chair or bench for this one.

Advantages of the Diamond Press-up (Elevated)

1. It is an excellent triceps exercise that can be done without any equipment.

2. It can be done anywhere, anytime, making it a great choice for busy people.

3. It is a relatively simple movement that does not require any complex coordination.

4. You can vary the intensity of the exercise by changing the elevation of your feet (higher = more difficult).

5. You can also make the exercise easier by performing it on your knees instead of your toes.

How to Perform the Diamond Press-up (Elevated)

1. Start in a standard press-up position with your hands forming a diamond shape beneath your chest and your feet elevated on a chair, bench, or similar object.

2. Lower your body towards the floor, maintaining the diamond shape with your hands throughout the movement.

3. When your chest is an inch or two from the ground, press back up to the starting position.

4. Repeat for a desired number of repetitions.

Elevated Cross-over Press-up

Elevated Cross-over Press-up is a great way to target your chest and shoulders without the need for any equipment.

Advantages of the Elevated Cross-over Press-up

1. It is an excellent upper body exercise that can be done without any equipment.

2. It can be done anywhere, anytime, making it a great choice for busy people.

3. It is a relatively simple movement that does not require any complex coordination.

How to Perform the Elevated Cross-over Press-up

1. Start in a standard press-up position with your feet elevated on a chair, bench, or similar object.

2. Cross one arm over to the opposite side, so that your hand is now resting on the floor outside of your shoulder.

3. Lower your body towards the floor, maintaining the cross-over position with your arms throughout the movement.

4. When your chest is an inch or two from the ground, press back up to the starting position.

5. Repeat for a desired number of repetitions before switching sides and repeating with the other arm crossed over.

Press-up with one arm

Press-up with one arm elevated is a great way to target your chest and shoulders. You will need a sturdy chair or bench for this one.

Advantages of the Press-up with one arm elevated

1. It is an excellent upper body exercise that can be done without any equipment.

2. It can be done anywhere, anytime, making it a great choice for busy people.

How to Perform the Press-up with one arm elevated

1. Start in a standard press-up position with your feet elevated on a chair, bench, or similar object.

2. Cross one arm over to the opposite side, so that your hand is now resting on the floor outside of your shoulder.

3. Lower your body towards the floor, maintaining the cross-over position with your arms throughout the movement.

4. When your chest is an inch or two from the ground, press back up to the starting position.

5. Repeat for a desired number of repetitions before switching sides and repeating with the other arm crossed over.

Press-up diamond

Press-up diamond is a great way to target your triceps. You will need a sturdy chair or bench for this one.

Advantages of the Press-up diamond

1. It is an excellent triceps exercise that can be done without any equipment.

2. It can be done anywhere, anytime, making it a great choice for busy people.

3. It is a relatively simple movement that does not require any complex coordination.

How to Perform the Press-up diamond

1. Start in a standard press-up position with your hands forming a diamond shape beneath your chest and your feet elevated on a chair, bench, or similar object.

2. Lower your body towards the floor, maintaining the diamond shape with your hands throughout the movement.

3. When your chest is an inch or two from the ground, press back up to the starting position.

4. Repeat for a desired number of repetitions.

Press-ups with alternating shuffles

Press-ups with alternating shuffles

Press-ups with alternating shuffles is a great way to target your chest and shoulders. You will need a sturdy chair or bench for this one.

Advantages of the Press-ups with alternating shuffles

1. It is an excellent upper body exercise that can be done without any equipment.

2. It can be done anywhere, anytime, making it a great choice for busy people.

3. It is a relatively simple movement that does not require any complex coordination.

How to Perform the Press-ups with alternating shuffles

1. Start in a press-up position with your hands outside of your shoulders and your feet elevated on a chair, bench, or similar object.

2. Lower your body towards the floor, maintaining the press-up position with your arms throughout the movement.

3. When your chest is an inch or two from the ground, shuffle your feet to one side and then press back up to the starting position.

4. Repeat for a desired number of repetitions before shuffling your feet to the other side and repeating.

5. Once you have completed your desired number of repetitions, return your feet to the original starting position and perform a final press-up.

Widen your press-up

Widen your press-up is a great way to target your chest and shoulders. You will need a sturdy chair or bench for this one.

Advantages of the Widen your press-up

1. It is an exc excellent upper body exercise that can be done without any equipment.

2. It can be done anywhere, anytime, making it a great choice for busy people.

3. It is a relatively simple movement that does not require any complex coordination.

How to Perform the Widen your press-up

1. Start in a standard press-up position with your feet elevated on a chair, bench, or similar object.

2. Place your hands slightly wider than shoulder-width apart and lower your body towards the floor.

3. When your chest is an inch or two from the ground, press back up to the starting position.

4. Repeat for a desired number of repetitions.

3 Weightless Chest Exercises

3 Weightless Chest Exercises

Push-Up Challenge: 100 Reps

If you’re looking for a challenge, try this push-up workout: 100 reps in as few sets as possible.

This exercise is a great way to target your chest muscles.

It’s a compound move that works your triceps and shoulders as well.

The push-up challenge is a great way to increase upper body strength and endurance.

Push-up Workout 4 Ways

If you’re looking for a different way to do push-ups, try this 4-way push-up workout:

Do 10 reps of each exercise, then move on to the next.

Repeat the entire circuit 3 times.

Workout for the Chest and Triceps

Do 10 reps of each exercise, then move on to the next.

Repeat the entire circuit 3 times.

1. Push-ups

2. Dips

3. Chest flyes

4. Triceps push-downs

5. Shoulder press

6. Lateral raise

Chest exercise at home (no equipment needed)

Chest exercise at home (no equipment needed)

1. Wall push-ups: Position yourself with your palms against a wall and your feet about shoulder-width apart. Slowly bend your elbows and lower your upper body towards the wall. Pause when your nose is an inch away from the wall, then push back to the starting position.

2. Chair dips: Start by sitting on the edge of a chair with your hands gripping the edge of the seat. Place your feet flat on the floor in front of you, then slowly lift your butt off the chair and lower yourself down until your arms are at a 90-degree angle. Press back up to the starting position.

Weighted chest exercise at home

Weighted chest exercise at home

1. Dumbbell chest press: Lie on your back on a flat bench with a dumbbell in each hand, palms facing forward. Press the weights up above your chest, then lower them back down to the starting position.

2. Household object chest press: If you don’t have dumbbells, you can use a household object like a milk jug or a can of soup. Lie on your back on a flat bench and press the object up above your chest, then lower it back down to the starting position.

Dumbbell chest exercise at home

Dumbbell chest exercise at home

1. Dumbbell fly:

Lie on your back on a flat bench with a dumbbell in each hand, palms facing each other. Raise the weights up above your chest, then lower them back down to the starting position.

2. One-arm dumbbell chest press:

Lie on your back on a flat bench with one dumbbell in your right hand and your left hand placed behind your head. Press the weight up above your chest, then lower it back down to the starting position. Repeat with the left arm.

3. Incline dumbbell chest press:

Lie on an incline bench with a dumbbell in each hand, palms facing forward. Press the weights up above your chest, then lower them back down to the starting position.

4. Decline dumbbell chest press:

Lie on a decline bench with a dumbbell in each hand, palms facing forward. Press the weights up above your chest, then lower them back down to the starting position.

5. Dumbbell pullover:

Lie on your back on a flat bench with a dumbbell in your left hand and your right hand behind your head. Reach the weight over your chest and towards the floor, then bring it back to the starting position. Repeat with the right arm.

6. Chest swells

Start in a push-up position with your hands on a stability ball. Lower your chest down towards the ball, then press back up to the starting position.

7. Drop the chest fly

ie on your back on a flat bench with a dumbbell in each hand, palms facing each other. Lower the weights down to the sides of your chest, then press them back up to the starting position.

More Exercises for the Chest

More Exercises for the Chest

1. Dumbbell bench press

2. Incline dumbbell bench press

3. Decline dumbbell bench press

4. Cable crossover

5. Hammer curl

6. Seated row

7. Pull-ups

8. Bent over row

9. Lat pull-down

10. Upright row

F.A.Q pec exercises without equipment

What will 100 push ups a day do?

Going from 10 or 20 to 100 in a single day is a whole other difficulty. But, as with practically every obstacle in life, there are benefits. In fact, if you put in the effort to complete 100 push-ups, you’ll improve your core stability, arm, chest, and shoulder strength, and even your willpower.

Is chest muscle hard to build?

In any case, the chest – which is mostly made up of the pectoralis major and minor – is a notoriously tough muscle to develop.

Can you build a chest with just pushups?

Even without a gym or any equipment, push-ups may be an excellent workout for building arms and chest. This one workout has so many variants that it may target your whole upper body, allowing you to develop muscle and strength in your arms and chest at home.

Do push-ups make pecs bigger?

Push ups are especially good for simultaneously shaping huge arms and a wide chest, and if you follow the exercise suggestions below, you’ll have a chest and arms as big as Arnold Schwarzenegger’s. Push ups (also known as press ups) are just as excellent for growing pecs as the bench press, according to scientists.

Conclusion:

If you are looking for a way to get in shape without having to go to the gym, or purchase any special equipment, pec exercises may be perfect for you.

With just your bodyweight and some space on the floor, you can work your chest muscles and see results. Give these exercises a try next time you’re working out at home!

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