To get a well defined chest, there are many different exercises you can perform using cables, dumbbells, and barbells. However, when you do not have this equipment available to you, there are still a variety of exercises you can do to strengthen and grow your chest. This article will highlight some of the top exercises you can do at home with no equipment. These exercises will help to grow your chest and maximize your muscle gains.
Exercise 1: Push Up
The first exercise is one of the most popular workouts there is, the push up. This exercise requires no equipment and minimal space. It is also one of the best exercises for growing your chest in general. When performing push ups, the key is to push yourself and achieve gains by increasing the amount of reps you can do.
Every persons starting point will be different. For some, the starting point will be 3 sets of 10 push ups. For another, it may be 5 sets of 25 push ups. A good goal is to add another set of push ups, about every week.
Once you get to 4 or 5 sets, try to increase the number of reps you are performing in those sets. So instead of 5 sets of 10 push ups. Try to do a set of 16, a set of 16, and a set of 17. This is the same total number, however you are doing more reps in each set. The idea is to increase the difficulty and the strain put on your chest.
Exercise 2: Incline Push Up
The next exercise is another popular exercise which works a different part of your chest. To do this, all you need is a bed, table, or dresser. Simply position yourself at about a 45 degree angle to the ground with your arms fully extended to the surface, and perform the same push up motion. This will target more of your upper chest, and give you a more balanced workout.
Exercise 3: Ball Roll Push Up
The third exercise is another push up variation, named the ball roll push up. In this exercise, you need some type of ball. This can be a medicine ball, soccer ball, basketball, or any other ball your hand can fit onto. With this exercise, you will be performing the push up with one hand on the ground and another hand on the ball.
This makes the push up much more difficult, and also requires balance and good technique. This exercise can be performed with the ball under your left hand. Then switching and performing all reps with the ball under your right hand. To increase the difficulty, you can roll the ball from one hand to the other after each rep. Basically alternating which side the ball is on for each individual push up.
Exercise 4: "One Minute" Push Up
Another variation of the push up is called the one minute push up. This is more to build endurance for your chest muscles, rather than pure strength. In this exercise, you spend thirty seconds starting at the highest point of the push up, and slowly working your way down to the lowest point.
After you reach the lowest point, you spend another thirty seconds working your way back to the highest point. This has a similar effect on the chest as planks have on the abdominal muscles. This is another great variation of the push up which allows you to mix up your workout and add a different form of training into it.
Exercise 5: Decline Push Up
Similar to the incline push up, you need a solid surface to perform this exercise. Preferably, this surface will be closer to the ground to get optimal results. For a decline push up, place your feet on the surface and your hands on the ground in a wheelbarrow position.
Then perform the push ups at however many reps and sets you can perform. Similar to the standard push up, it is very important to increase reps as you grow your chest.
These are five exercises which are guaranteed to increase your strength and give you a more defined chest. They all require no equipment and can be performed easily at home. So there is no excuse to not try these exercises. By incorporating these different types of push ups into your routine, you will get a well rounded chest workout that hits multiple parts of your chest and allows for optimal strength gain.