9 BEST Home Chest Exercises (NO EQUIPMENT)

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These are the BEST CHEST EXERCISES you can do AT HOME with NO EQUIPMENT. That’s right this in-home pec workout for men requires no weights. There are many great upper chest and lower chest exercises in this amazing pushup workout.

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The chest is one of the largest push muscles in your upper body and when taking a closer look we can divide it into 3 sections that include an upper, middle, and a lower portion, all of which require slightly different exercises to build up and develop. And by developing By having a nice chest you’ll look stronger, more confident, and aesthetically pleasing, so you should be training your chest in a way that improves it’s shape, size, and strength聽regardless of whether you can make it to the gym or not. So that’s why I want to go over 9 of the best exercises you can do to develop your chest right at home without the use of any equipment. With that said since we can’t use heavier and heavier weights to progressively overload our in-home workouts, we still do want another path for progression otherwise our bodies will quickly adapt and our results will plateau. So you can either go with higher reps or you can use something like a bookbag packed with heavy objects that will weigh you down to make the exercises more challenging. Either way I’ll go over exact sets and reps for each exercise at the end of the video, but right now Let’s start with our first exercise which is going to be the decline pushup. The decline of the pushup is a great exercise to help target the upper chest, shoulders, and triceps, and it’s also a little more challenging than regular pushups. To begin you’ll want to use some platform or a piece of furniture that you can put your feet on. A couch, a chair, or even stairs will all work just fine. Start by standing a few feet in front of the platform, bend down and plant your hands on the ground in line with your shoulders. Then place one foot on the platform at a time until you’re in a decline position with your feet slightly higher than your head. Make sure you squeeze your core, your gluts, and your quads nice and tight, to keep your hips from sinking down, and make sure that you keep the body in a relatively straight line from your heels to the back of your head. Then Bend your elbows and lower your chest to the floor, before pressing your hands into the ground and returning back up into the original starting position with your elbows extended. Then repeat for reps.聽
Next, let’s move on to chest dips and don’t worry I know I said no equipment required so I’m going to show you how to do these anywhere. All you’ll need is two similar chairs that are about the same height. You CAN.. use one chair to do dips behind your back, but as I’ve said MANY times in the past this exercise is very harmful to your shoulders, so we’re gonna take the two chairs and place them side by side facing away from each other so that you can get in the middle of both of the backrests. For added security, you can also place something heavy on each chair to keep them from tipping, although with most chairs this won’t be necessary. Begin the exercise by grabbing one chair in each hand, locking your elbows out, bending your knees, and raising your feet up off the ground so that you’re elevated off the floor. To better target the chest you’ll want to remember to lean your upper body forward as you perform each rep. So from that locked out the position you’ll want to bend your elbows and slowly lower yourself until you feel a nice stretch in your chest and shoulders. At this bottom portion, your shoulders should be about parallel聽with your elbows or a little lower than parallel and your knees should be pretty close to the floor. Then simply press back up by extending your elbows until you’re back to that original locked out position, and from there repeat for reps.聽
Another great exercise for the pecs that you can do anywhere in the plate pushup. Now if you have val slides or furniture movers it’s even better, but if you don’t, all you need are two paper plates to perform this exercise and that’s how I’ll be showing it today. To begin You’re going to place the paper plates on a surface that’ll allow them to slide. Both carpet and hardwood will work, obviously surfaces like rubber and concrete won’t. Place your hands onto the paper plates that should be a little wider than shoulder-width apart. Then get into a pushup position and just like before make sure you brace your core and squeeze your glutes and quads so that your body is in a straight line…

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Comments

Anas Ramle says:

Thank you and regard cheerly for comments

Robin Ghimire says:

This is my favorite channel along with AthleanX. The most authentic source of information along with complicated information explained simply for dummy like me.

first love kabaddi kbd says:

My brother is just 11 n he has 6pack abs and iam 18 I have 1 big ab on my stomach

Dhaval Singhal says:

Please send me a exercise plan at home please my weight 85 kg

Miles Jr says:

Of course these workouts are way too hard for me, please make a muscle building workout for beginners.

讬讗讬专 讬专讜砖诇诪讬 says:

Please allow exercises for biceps without equipment that can be done at home during the coronavirus ?

Mohammad Abdelkader says:

THE BEST !!!!!

Trupti Vyas says:

Hello Max! This is Kush Vyas. I am 16 years old and want to lose a little weight and get fit. Please suggest me some weight loss exercises or workouts for my age. Thanks.

hesham alhakem says:

Lovely content 馃挐鉁

Satya Prakash says:

How many times we have to do single exercise ?

harsh patel says:

0:16 indian actor

Miguel Barrios says:

3:23 mugshot of a plate robber

Ron Pelbert says:

Thank you. I鈥檓 gonna try these. How many days per week do you recommend?

action gaming in Hindi says:

Bro I know not doit diamond push please tell me easy push up 馃槦

螠喂蟻蔚位伪 巍伪渭伪 says:

Is there any of your stores in Europe in particularly in Greece

TOXIC_NUCLEAR says:

This guy is like the exact copy of ramos

FITNESS LAB says:

Nice 馃敟馃憤

HoldMyBeer says:

Yeah … way to go … showing people that it is a good idea to use flimsy chairs for dips … now I know where all those "fitness fail" videos on here come from … ^^

Josh Thompson says:

0:17 why is there a dude taking his shirt off in front of school girls??

kamal maurya says:

I never knew hands were counted as equipments

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