Fri. Dec 9th, 2022

How do you perform chest exercises without weights? The chest is one of the most powerful body parts. However, building chest muscles can be challenging.

Thus, you can do the best chest exercises to look like a bodybuilder and create the perfect chest with barbells, cables, and dumbbell weights. People do not always have the time or resources to go to the gym.

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Do you want to work out at home? Do not worry; we have your back. This article will discuss home exercises that build your chest without weights and other gym equipment.

novice man decline pushup

Perfect chest exercises without weights:

Start with a warmup

Before getting into chest exercises, warming up is a must. Start with arm circles to get your joints moving. Do jumping jacks for at least a minute to get your heartbeat racing. Also, you can start with low-intensity exercises like jogging, running, or shadow boxing. Finally, do a couple of pushups.  The best way to warm up is to do a lighter version of the exercise you will perform. Thus, warming up can get your body going and increase the efficiency of your workout.

1. Push-ups

Push-ups are essential for gaining chest muscles and are one of the best chest exercises without weights. Also, doing incline and decline push-ups can help to increase your chest. Incline push-ups are great for beginners. Place your hands on a coffee table or dumbbells and start doing push-ups. You should use a higher surface to get better results.

Incline push-ups help with lower chest and back muscles. With decline push-ups, put your feet on a higher surface. The higher you place your feet, the more challenging the exercise. Declines grow your upper chest and front shoulder muscles. It is best to start with standard push-ups before doing incline and decline. Push-ups are the most popular perfect chest exercise you can do at home without weights.

They are compound exercise that works the chest, shoulders, and arms. You can perform pushups in the same way you perform the bench press. Thus, they give you similar results. Wide-grip, standard-grip, and narrow-grip pushups have the same effect as the bench press. Finally, if you want a bigger challenge, buy a weighted vest. But, purchase a light vest and gradually increase it to create a progressive overload effect.

2. Dips

Yes, you can do dips without equipment. It is one of the best chest exercises you can do without weights. Thus the dips work the chest, shoulders, and arms. To do chair dips, first grab hold of a chair corner. Second, hold on and start pushing up and down. Third, fully stretch your chest while positioning your legs at a 10-degree to 90-degree angle.

Also, you can use a coucher dresser or coffee table. Keep your chest outward, and start doing dips. Dips are a perfect chest exercise to perform without weights. They give you great results with primary and secondary muscles.

3. Cable Crossovers

You can use resistance bands to perform any chest exercise, from fly and chest press to cable crossover. They are one of the most flexible chest exercises without weights. Resistance bands force you to focus on each exercise’s concentric, eccentric, and isometric parts. Thus, they keep the tension constant throughout the entire lift.

Perfect foods to build chest muscles

Start by Counting Calories

Most people don’t realize that while exercise stimulates muscle growth, it is food that causes muscle growth. You need the correct type of food to build chest muscles. Eating is an anabolic process that builds muscle, stores fat, and creates hormones. You make an impressive body in the kitchen, not the gym. So here is what you must eat to build chest muscles:

3.     Eat Protein

You cannot deny the importance of protein in gaining muscles. Thus, eat a lot of protein. Your body cannot grow muscles without protein. Protein builds and repairs enzymes, hormones, bones, skin, and the immune system. It is the only nutrient that can build muscle. The others can only provide energy and heal.

5. Eat Complex Carbs

Also, remember that eating simple carbs will only encourage fat gain. To build the perfect chest without weights, you must eat complex carbs. Foods like fruits, vegetables, and potatoes can be beneficial. Drink tons of water and eat a well-balanced diet. You can also use supplements as they are pretty helpful. The best supplement is whey protein, creatine, and branch chain amino acids.

The final verdict on chest exercises without weights

So, now you know how to build the perfect chest without weights. You should perform these steps when you can’t go to the gym to see amazing results.

However, it would be best to stay consistent and patient, as an impressive body does not develop overnight. As with any workout program, take a comprehensive approach. You should focus on the concentric, eccentric, isometric, and rest time.

Don’t forget you are what you eat, so eat quality foods like proteins and complex carbohydrates. Also, consult your doctor and get a good night’s sleep. By following solid principles, in no time, you will see results.

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By Terry Clark

Terry Clark is a math professor, certified fitness trainer, bodybuilding coach, nutrition specialist, writer, and fitness enthusiast. Terry loves working out, playing with numbers, solving problems, writing, and teaching.