Chest Workout At Home Without Equipment

Chest Workout: At Home Without Equipment...

Chest Workout

Your chest muscles are some of the most powerful muscles in your upper body, and play a key role when it comes to pushing movements — from pushing the door open to lathering up your hair in the shower....

Chest workout at home without equipment...

Chest Workout

the classic push-upsand all its variations is one of the best exercises you can do to improve the strength and shape of your chest. Varying the position of your body and the amount of time executing the exercise will hit different areas of your chest, for balanced upper body strength....

1. Regular push-ups

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

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

Decline push-ups

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. Plyometric push-ups

Plyometric push-ups

These push-ups, can be executed in a variety of fun and fantastical way, think clap push-ups. These bursts of powerful plyometric movement will have your muscles firing on all cylinders...

5. Time under tension push-ups..

Time under tension push-ups

Believe it or not, slowing down a movement considerably and paying attention to correct form, will deliver great conditioning results. Lowering yourself very slowly down into a push-up and pushing back equally as slow into your start position will increase your muscle mass....

tip: Count three seconds lowering yourself down -- pause at the lowest point of your movement for about two seconds -- then take three seconds to push back up to your starting position...

chest workout (no equipment needed!)

For this workout, do three rounds of the following eight exercises. Make sure to execute each exercise in good form even when your body starts to fatigue — remember, form over speed... 


1. 10 regular push-ups  

2. 60-second star jumps

3. 10 incline push-ups

4. 60-second star jumps

5. 10 decline push-ups

6. 60-seconds star jumps

7. 5 regular push-up with time under tension

8. 30 mountain climbers


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