When you are not able to go gym whatever the reason behind this, don’t stressed out for missing your chest day. Here is your chest home workout without any equipment, you only need plain surface and your body to perform these chest bodyweight exercises.
These exercises are pretty easy and conventional for you, they will completely recruit your chest muscles. You can easily hit your lower chest, mid chest and upper chest with these exercises.
This is the oldest exercise for chest but one of the best exercise for chest. However, this is very simple and best chest home workout. Push up is the most effective chest workout, it includes all pectoral muscles in chest.
To do push ups you have to lay down on ground in reverse direction your face is facing ground’s surface. Your hands and toes touches the ground and form a bridge position, this is your push ups position.
Then you have push your chest in downward position and your hand are slightly apart from shoulders width. After pushing your chest downwards then you have to push you chest in upward direction, this is your one repetition of push ups. You have to do at least 3 sets of 10 reps and take 30 second rest between each set.
If you want good results keep your form and body posture in correct manner, complete your each repetition slow and controlled manner.
Slightly Easier Push-ups/Incline Push-ups
Your every chest home workout is related to push-ups but bear with this, it’s worth it. If you are beginner and working out first time in home or gym the you must try this chest workout. Standard push ups are a little tough of you in starting.
The position of this push ups is slightly similar to standard push ups, instead of being on your toes for you push ups, you can bend your knees to the ground. So that your position will become easier to perform push ups. Make sure your back and legs are straight and your hands position is slightly apart from your shoulder width and contract your chest muscles.
You have to perform 3 sets of 10 repetition with 30 seconds break between the sets for better results.
This type of push ups are opposite of the incline push ups described above and it is a fantastic chest home workout. In this push ups your feet are higher than your hands and load of your whole body is diverted to upper body. So that your push-ups are going to be harder for you.
You will get more muscle contraction in your lower chest and and shoulders deltoid muscle. Try this form of exercise only when you are looking for a new challenge in your chest workout. As before, keep your legs and back straight and fix your shoulders.
You have to perform 3 sets of 10 repetitions with 30 seconds break between the sets for best results.
When you are advance in standard push-ups then you must go for diamond push-ups, it is the most effective home chest workout. Diamond push-ups not only include chest muscles but also includes arms muscles. In diamond push-ups you have to keep your hands underneath your chest with your hand and index finger touching.
This is the most trickiest home chest workout. You have to do at least 3 sets of 8-10 repetitions for superb results.
Spider Man Push-ups
Spider Man Push-ups can help you develop arms and core strength for those who already able to do full push-ups with proper form. This variation is a good to target your core, obliques and lower body with chest and triceps. It is a fantastic chest home workout.
If you are familiar to standard push-ups then it is easy to understand spider man push ups. Firstly, you have to take push up position, whenever you push your chest downwards your one leg touches your elbow. You have to alternately touch your elbow with your leg when you go down.
This is a fantastic home chest workout which you have to include in your regime. In standard push ups you have to keep your hands shoulders width apart but in wide push ups keep your hands little wider. This push ups will help you to recruit triceps muscles as well as your shoulders deltoids and chest pectoralis muscles.