No Equipment, No Gym: Effective Chest Workouts You Can Do at Home

 

If you’re looking to build a strong and well-defined chest without going to the gym, here’s are some amazing chest workouts at home without equipment that you can do in your bedroom or living room, or even outside! All you need to use is your own body weight. 

 

With this workout, you can get amazing results without needing any specialized equipment like weights or resistance bands, though those can certainly make the routine more effective if you have them available. 

 

The muscles in your chest are made up of your pectoralis major and minor and when training your chest, you'll usually recruit the assistance of your triceps and your shoulders. So, with today's routine, we are going to build strength and muscle within all the areas of our chest while simultaneously building and strengthening our triceps and shoulders as well.

 

In this guide to chest workout at home, we will be doing SEVEN workouts with each one lasting for 40 seconds and 20-second rest in between. 

 

Let's get it started.

 

(VIEW THE FULL WORKOUT VIDEO HERE)

 

Incline Diamond Squeeze Push-Ups (40 Seconds):

 

Diamond squeeze push-ups are going to be a great warm-up and it's going to work the split of our chest. We're going to be doing it on an inclined surface like the side of your sofa. Make sure the elevated surface is strong enough to bear your weight. Here is how you can do it.

 

Place your hands on the elevated surface with your index fingers and thumbs forming a diamond shape. Get your torso close to the surface as possible in a slow and controlled manner and return to the starting position. Do it for 40 seconds. 

 

Take a rest for 20 seconds before switching to the next chest workout. 

 

Diamond Pushups Feet Raised (40 Seconds):

 

Next exercise we're gonna continue to work on the split of our chest even our triceps with some diamond push-ups with our feet raised.

 

Get into a diamond position. Bring one foot up come all the way down and all the way back up.

Do a 20-seconds workout with one leg followed by the same with the other. Once you are done with this workout, you must be feeling your chest and triceps on fire

 

Assisted Fingertip Pushups (40 Seconds):

This exercise we're going to get into is going to isolate each pec with assisted fingertip push-ups. So we're going to be doing fingertip push-ups with one hand on each side for 20 seconds each hand let's get down to your ground or the elevated surface.

 

Pick up one hand that will come all the way down and all the way back up. 

 

Keep in mind that if you get fatigued, you can choose an elevated surface. 

 

Archer Pushups (40 Seconds):

 

This workout is going to isolate each pack again, further strengthening each pack to its maximum potential as well as helping to cure any imbalances that you may have on either side. 

Here is how to do it. 

 

Get down on the ground in a pushup position. Your hands should be wide while the fingers should be pointed out to the sides. Squeeze your glutes and brace the core. Bend the arms and lower yourself down until your chest is floating just off the floor. This is the position to start. 

 

Push your body to the left with your right hand until your right arm is straight and your left arm is bent, with your elbow tucked into your side.

 

Push your body away to the right with your left hand, until your left arm is straight and your right arm is bent, elbow tucked into your side.

 

At all times, keep your chest close to the ground.

 

Only move your torso side to side, not up and down. Allowing your hips to rise is not a good idea.

 

Pseudo Push-Ups (40 Seconds):

 

This workout increases the resistance of a regular pushup by applying more bodyweight as we lean forward into this exercise. 

 

Place your hands very close to your waistline as close as you can to get them to come down. You can also turn your hands all the way around. Beginners can just hold the bottom of a push-up or just lean as far as they can. All right your arms should definitely be on fire as well as your chest right now. 

 

We just have two more exercises to go with. The next workout will be focusing on the upper chest with incline push-ups so find an elevated surface chair put your feet up to let's get those reps in.

 

 

 

Decline Pushups (40 Seconds):

A decline pushup is a variation of a standard pushup. It's performed with your feet elevated on a raised surface, putting your body at a downward angle.

 

You engage more of your top chest muscles and front shoulders when you do pushups in this position.

 

To do decline pushups, you'll need a raised platform like a bench, box, or chair.

 

The workout will be more difficult the higher the surface. Start with a low surface, such as a curb or a step, if you're new to decline pushups. You can gradually raise your height.

 

Kneel on the bench with your back to it. Place your hands on the floor with your shoulders above your wrists and your elbows bent at a 45-degree angle. Place your feet on the bench's top.

Your core, glutes, and quads should all be braced. Keep your back and neck straight as you bend your elbows and lower your chest to the floor.

 

Return to starting position by pressing into the floor and extending your elbows.

 

Dips (40 Seconds):

 

We just have one last exercise to go. This last exercise is going to emphasize our lower chest as well as our triceps. To do this exercise, we will need two surfaces or two chairs. Whatever objects you choose to do dips, make sure they are sturdy enough to bear your weight. Here's how you can do this:

 

Grasp the parallel bars of the chair or the surface and jump up straightening your arms. Lean forward at a 45-degree angle, bend your knees to make your legs vertical, and draw your toes up toward your shins. Draw your shoulders back and down. Maintain this body position for the duration of the workout.

 

Afterward, lower your body into the Dip by slowly bending your elbows until your upper arms are parallel to the ground. Keep your elbows pressed against your body. Raise your body to the beginning posture by straightening your arms.

 

So these are some effective workouts to train your chest at home, without having to use any equipment. 

 

To know more about exciting chest workouts and other bodyweight exercises, download the Thenx app now for your iOS or Android devices. The Thenx app has several training videos to help you learn the secret techniques and knowledge of bodyweight training. Also, check out our YouTube channel.