Do you want to build your chest muscles but don’t have access to gym equipment? Discover how to use your bodyweight to achieve a powerful chest workout. You can get fit and toned without using weights!
Quick facts: Best Workout For Chest Without Equipment
- ✅ Pushups are one of the best chest exercises you can do without equipment – Shape Magazine
- ✅ Bodyweight exercises can be just as effective as weight-training for chest strength – Healthline
- ✅ A balanced chest workout should include a variety of exercises – Mayo Clinic
- ✅ Performing chest dips can help build chest strength and size – Men’s Health
- ✅ Planks can help build chest muscles with no equipment needed – Verywellfit
It is important to warm up before any exercise routine to prepare your body and mind for the workout. A proper warm up increases your body temperature, loosens your joints and muscles, and improves your range of motion. It also helps to reduce fatigue, stress and the risk of injury.
There are many types of warm-up exercises that you can do with no equipment. Let’s explore some of the best warm-up exercises for chest without equipment:
Dynamic stretching is a great way to warm up your chest muscles and prepare them for a workout without the use of any equipment. Dynamic stretching includes exercises such as arm circles, torso twists, and shoulder shrugs which increase the mobility of your joints. This type of stretching also helps increase flexibility.
Dynamic stretching can also help with muscular endurance. This means that dynamic stretches help your muscles to better handle muscular fatigue when doing exercises. They also help with muscle activation by engaging more muscle fibers at once before beginning weight lifting or other physical activities. When engaging in dynamic stretching, it’s important to perform each movement slowly and gradually increase the range of motion as you continue on through your routine in order to ensure that you’re not overworking any particular muscle group.
Light cardio is a key component when it comes to warming up before a workout. When you increase your heart rate slightly, this helps your body effectively activate the muscles that are going to be used during the workout. Adding warm-up activities like jogging, jumping jacks and burpees can help not only heat up your muscles and prevent injury but also get you into the right headspace for exercise. This can ensure that you go into your chest workout with enthusiasm, energy and focus on form.
Combining light cardio with dynamic stretching will also help effectively prepare your body for working out and will also improve range of motion during exercises so every move feels more efficient.
Push-ups are one of the oldest and most effective exercises for the chest and other upper body muscles. There are numerous variations of the push-up that can be used to target different areas of the chest and adjust the difficulty. Let’s take a look at some of the best push-up variations for building the chest without any equipment:
The Standard Push-up is an excellent exercise for developing chest, shoulder, and triceps muscle strength without the need for any additional equipment. This exercise is performed by starting in a face down position with your palms flat on the floor, arms straight, and feet together. Keeping your body straight from head to toes and your weight placed on your hands and toes, lower your body until you’re just above the floor before pushing back up to the initial starting position.
In order to increase the intensity of this exercise, you can adjust the placement of your hands or feet in order to increase difficulty. For example:
- Bringing hands closer together would require more chest involvement while bringing them farther apart would activate more of the triceps muscles.
- Placing feet wider than shoulder width will increase demand on core musculature while keeping them closer will cause less core activation.
The Incline Push-up is a great alternative exercise for those looking to strengthen their chest muscles without the use of any equipment. This push-up variation is done by placing your feet on a raised object (like a chair, bench, or couch) and then in a regular push-up position, with your palms flat against the floor and your arms slightly more than shoulder width apart. As you lower yourself down, keep your torso inclined at around 45 degrees from the ground.
This move targets the upper part of the pectoral muscle, which often gets neglected in a traditional push-up. Additionally, an incline allows for a less intense form of the exercise – perfect for beginners or those who have struggled with lower body workouts due to injury or mobility issues. Modifications like this make it easy to customize exercises so that everyone can benefit from a good workout!
The decline push-up is an upper body exercise that targets the chest muscles in particular. This variation of the traditional push-up requires a stable surface (such as a step) which is placed beneath the feet. The individual then performs a regular push-up while lowered to the surface beneath them. This increases the difficulty of the exercise, as it puts more weight on the arms and chest muscles than a standard push-up.
Decline pushes are great for increasing upper body strength, toning and developing muscle definition in those areas, and can be done anywhere there is space for the body to perform such an action safely. To ensure proper form throughout each rep, be sure to keep your back straight and your core engaged throughout each movement.
The Diamond Push-up is a challenging bodyweight exercise for the chest—and it can be done without any equipment. It starts by positioning your hands together in a diamond shape, lined up directly underneath your chest. From here, keeping your spine neutral and core engaged, lower down until your elbows reach 90 degrees before pushing back up to the starting position.
The focus of the diamond push-up is on targeting the triceps as well as the chest muscles by keeping arms close to the body whilst pushing back up with slightly extended arms for increased resistance in the triceps. To make it easier you can watch your knees stationary or to make it harder you could elevate your feet onto a bench or chair. The Diamond Push-up is an excellent way to target both the chest and triceps muscles without using any equipment.
Wide Push-Ups are a great way to get a target chest workout without having to go to the gym. This exercise targets the major muscles in your chest as well as your triceps and shoulders.
To execute this move, start in a high plank position with your hands slightly wider than shoulder-width apart. Keeping your core and glutes engaged, lower yourself down until your chest nearly touches the ground. Then press back up until your arms are straight but not locked. Make sure you’re keeping proper form throughout the exercise and squeezing your chest at the top of each rep.
To increase intensity, try placing one hand on an elevated surface while you perform the other reps with that hand below or behind you. This variation of Wide Push-Ups helps to build strength and definition in both arms, shoulders, and chest muscles!
The clap push-up is a variation of the classic push-up that adds an explosive element to the more traditional version. To do a clap push-up, start in the same position as you would for a standard push-up – placing your hands shoulder width apart on the floor with your feet together. Then, quickly press off the ground and use your upper body strength to throw your hands off the floor so that you can quickly bring them back together again before landing in the same starting position.
The power created by this explosive movement will help increase chest muscle activation and activation of the lower body musculature as well. This exercise can be made easier or harder depending on how high up you are able to clap your hands.
Resistance Band Chest Exercises
Resistance bands are an effective and inexpensive way to strengthen your chest muscles. Resistance bands are lightweight and portable, making them perfect for those who don’t have access to a gym or traditional weight training equipment.
In this article, we’ll take a look at some of the best chest exercises you can do with a resistance band to build muscle and increase your strength:
Resistance Band Chest Press
The Resistance Band Chest Press is a great way to target your chest muscles with minimal equipment. This exercise can be done by looping a resistance band around both hands and placing your hands in front of you at chest level. Then press the resistance band outwards in a controlled manner, ensuring that you feel the tension in your pecs as you extend the arms. As you press, make sure to keep your body in proper form – keep the core tight and upright posture throughout the exercise.
To make this exercise more difficult, increase the resistance of the band or opt for an explosive pressing motion after fully extending your arms outward. It’s important to stay mindful of proper form while doing this exercise as improper technique can result in injury.
Resistance Band Chest Fly
The resistance band chest fly is a great exercise for targeting your chest without having access to any equipment. It’s an effective upper body exercise that strengthens the muscles of your chest, shoulders and arms.
For this exercise, all you need is one resistance band and a sturdy place to loop the band over. To perform a resistance band chest fly, loop the resistance band around something that is securely attached to a wall or other sturdy object, so it does not move when you pull on either end of the band. With your feet shoulder-width apart and parallel to each other, hold one end of the band in each hand with palms facing down and arms extended slightly in front of you. Keeping your elbows slightly bent, slowly pull both ends of the band outward until they are at shoulder height while squeezing your arms together at the top of the movement. Slowly return to starting position while maintaining tension in the bands throughout.
This exercise can also be modified by:
- Stepping further away from/closer to where you’re anchoring it
- Holding heavier bands with more tension for more advanced users.
Resistance Band Chest Pull
A Resistance Band Chest Pull is an effective way to work out your chest muscles without the use of any additional equipment. The exercise is performed by attaching a resistance band around a sturdy object in front of you (a door handle or post are common choices). Then, hold either end of the band in your hands, stand with your feet shoulder-width apart and bend forward from the hips so that you’re looking down towards the floor. With your elbows slightly bent, Pull the band directly back towards your body as far as you can before slowly releasing it back to its original starting position.
For best results, perform:
- 3 sets of 12 reps each
- Continue increasing your resistance level over time
This exercise is perfect for those looking to increase their chest strength without needing a gym membership or bulky machines.
Core exercises can be an effective way to strength your chest without the need for equipment. Such exercises target the muscles of the core, including the abdominals, lower back, and obliques, which can help support good posture and prevent injury.
In this section, we will cover various core exercises for chest muscle building:
The plank is an incredibly effective core exercise that is a staple of many workout routines. It is a great option if you are looking to work out your chest without needing any equipment. The plank strengthens the abdominals, obliques, shoulders, and back muscles in addition to the chest muscles.
To perform this exercise, start by getting into a push-up position with the elbows bent so that the arms are parallel with your body and the toes are grounded on the floor. To hold yourself in this position, brace your core and hold for 30 seconds or more if you can. To add difficulty to this exercise,
- lift each leg as high as possible while maintaining balance and stability
- before returning it back to its original position.
When done correctly, planking will help build strength in your entire torso while also improving overall balance and posture.
Push-up to Plank
The Push-up to Plank is a great core exercise that combines both upper and lower body strength. To perform this exercise, start in a plank position with your arms extended and your body in line from head to heels. Then, lower your chest towards the floor until your elbows are at 90 degrees before pushing back up. After 3-4 repetitions of this, transition into a pushup position with your hands just slightly wider than shoulder width apart. Lower yourself into the push-up position then push back up.
This exercise will help strengthen the muscles of the chest, triceps, and shoulders as well as engaging the abdominals for stabilization purposes. Make sure to keep your hips level throughout this exercise to ensure you’re getting an optimal workout for those hard-to-reach muscles.
The reverse plank is a compound exercise designed to target the chest, core, and shoulders. The move requires no equipment and is easy to perform for beginners as well as intermediate and advanced athletes.
To perform the reverse plank, begin by sitting on the ground with your legs straight out in front of you. Place your hands behind your back so that your palms are facing the ground. Then lift up off the ground while keeping your legs and arms extended in a straight line throughout the movement. Keep your hands close to your body when you raise up off the ground, allowing them to slightly spread apart but not beyond shoulder-width apart. Hold this plank position for 30 seconds before releasing back down onto the floor.
This exercise can be done several times within a workout routine, as it helps target many different muscle groups simultaneously while also improving core stability and strength.
The side plank is a core exercise used to target the obliques, as well as the transverse abdominis, rectus abdominis, and trapezius muscles. This challenging exercise requires no equipment other than your own bodyweight, making it an excellent choice for home workouts.
To perform the side plank, start by lying on your side with your forearm angled away from you and bent just above 90 degrees. Then move into a plank position by bringing your elbow closer to the center of your body and extending you legs behind you. Hold this position for around 30 seconds before switching sides. As you gain more strength in the side plank position, you can challenge yourself by:
- Raising one leg off the ground and out in front of you
- Holding a dumbbell or medicine ball in front of your chest for an added challenge.
Cool down is an important part of any workout routine, and it is especially important when you are working out without equipment. After completing your chest workout without equipment, a cool down period is necessary to help reduce soreness and your heart rate. A proper cool down should include stretching and relaxation exercises in order to reduce the tension built up in your muscles.
Let’s delve into some of the most beneficial cooldown exercises for your chest:
Foam Rolling is one of the most popular ways to cool down after a chest workout without any equipment. Simply put, foam rolling is a self-massage technique. You use your own body weight to roll along the surface of the foam rollers, which help release tension in tight muscles and improve blood flow throughout the body. It can even help reduce soreness and stiffness associated with chest workouts.
To perform foam rolling correctly, lay your chest on the roller and roll back and forth for 30 seconds, then stand up and repeat for 30 more seconds. This should be repeated for at least two minutes after each workout in order to ensure proper recovery. Foam rolling can help restore proper muscle function by breaking up adhesions and improving mobility. It should also be used before each workout to warm up muscle fibers and increase overall range of motion in the shoulder joints.
Static stretching involves holding a stretch for a certain length of time and is an essential part of cool down following a chest workout. The idea is to ease your muscles back into their resting state gradually and allow them to return from the heightened state caused by your workout.
Static stretching gives you the opportunity to focus on each muscle group that you worked in your chest workout. After completing each exercise, take about 10-15 seconds to stretch out the same muscle group. Push yourself as far as you can without feeling any pain, then hold the stretched position for 20-30 seconds before releasing it. Static stretching allows you to really target any areas with tightness or soreness, allowing you to further improve flexibility and reduce muscle soreness.
Make sure that all stretches are performed slowly in order to give each muscle an even cool down and maximize benefits!
FAQs about: Best Workout For Chest Without Equipment
Q: What are some of the best chest workouts without equipment?
A: Push-ups, dips, and wall push-ups are some of the best chest exercises that can be done without equipment.
Q: How can I make chest workouts without equipment more challenging?
A: You can make chest workouts without equipment more challenging by adding in dynamic variations such as plyometric push-ups, single-arm push-ups, and clapping push-ups.
Q: Are there any other exercises I can do for chest without equipment?
A: Yes, you can also do chest exercises such as isometric holds, chest flys, and medicine ball throws.