How do you perform chest exercises without weights? The chest is one of the most prominent body parts. However, building chest muscles can be tough. The best chest exercises to look like a bodybuilder and build the perfect chest can be done with barbells, cables, and dumbbell weights. People do not always have the time or resources to go to the gym.
Do you want to workout at home? Do not worry; we have your back. This article will talk about home exercises that build your chest without weights and other gym equipment.
Perfect chest exercises without weights
Start with a warmup
Before getting into chest exercises, warming up is a must. Start with a little bit of stretching your shoulders and legs; this will help you avoid injuries. Arm circling is the best to get your joints moving. Do jumping jacks for at least a minute to get your heartbeat racing. Moreover, you can start with low-intensity exercises like jogging, running, or shadowboxing. Warming up can help to get your body going and increases the efficiency of your workout.
Push-ups are essential for gaining chest muscles and one of the best chest exercises without weights. Doing incline and decline push-ups can help to increase your chest. Incline push-ups are great for beginners. Place your hands on some support and start doing push-ups; the higher the support, the easier it is.
Incline push-ups help with lower chest and back muscles. In decline push-ups, you are required to put your feet on higher support. The higher the feet, the tighter it gets. Declines aid your upper chest and front shoulder muscles. It is best to start with standard push-ups on the floor before getting into incline and decline. Push-ups are the most popular perfect chest exercise you can do at home without weights. They are a compound exercise that works the chest, shoulders, and arms. You can perform pushups in the same way you perform the bench press and they give you similar results.
Yes, you can do dips without equipment. To do chair dips, grab hold of a chair corner. Hold on and start pushing up and down, fully stretching your chest while positioning your legs at a 10-degree to 90-degree angle.
In addition to that, you can also 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 to give you great results with primary and secondary muscles.
3. Resistance Bands
You can use resistance bands to perform any chest exercise from fly, chest press to cable crossover. They are one of the most flexible chest exercises without weights.
Perfect foods to Build 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 right type of food to build chest muscles. Eating is an anabolic process that builds muscle, stores fat, and other essential body parts. A great body is built 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 your diet in gaining muscles. Eat sufficient protein from your food. Your body cannot grow muscles without protein. Protein builds and repairs vital life-supporting cells such as enzymes, hormones, bones, skin, and the immune system.
5. Eat Complex Carbs
Also, keep in mind that eating simple carbs will only encourage fat gain. If you want to build the perfect chest without weights, you must eat complex carbs. Foods like meat, fish, eggs, fiber fruits, and vegetables can be beneficial. Drink tons of water and have a well-balanced diet. You can also use supplements as they are pretty helpful.
The Final Verdict on Chest Exercises Without the Weights
So, now you know how to build the perfect chest without weights, you can now get pumped chest muscles. 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 a great body does not develop overnight. As with any workout program, take a comprehensive approach, focus on the concentric, eccentric, isometric, rest, and recovery 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.