Learn the best home chest workout with no equipment. Here you will get 8 best chest workouts for beginners. By doing these workouts, you will 100% get a wide, musculin chest. To know all these workouts, stick till the end of this article.

Home Chest Workout With No Equipment
Home Chest Workout With No Equipment

Y
ou're probably thinking you need to lift heavy to build a bigger chest. And lifting weights will definitely help but you can also build mass and size using your own body weight. So here I will tell you 8 best home chest workout with no equipment.


How Muscle Growth Occurs?

Muscle growth occurs when you tear and break down your muscle fibers during an exercise or a workout routine. Once broken down, then they need to repair. And as they repair back together, they repair with thicker and stronger muscle cells and fibers. That's actually called hypertrophy.

To maximize your muscle growth, you must provide your body with enough fuel so that it can begin the repairing process. Which is why nutrition plays a big part. If you have enough protein and you have enough sleep. These two things will greatly help your repairing process.

Now the reason why weights are very effective for building muscle is that it's very effective for breaking down muscle and tearing muscle fibers. Allowing your muscles to fatigue a whole lot sooner.

But when you don't have any weight or when you don't have any more weight to go up, the way that you reach fatigue and tear your muscle fibers is by extending the time under tension that your muscles are contracting for. So that means longer holds and more repetitions.

The time under tension from the increase in repetitions and holds is gonna cause damage to your internal muscle fibers just like when you increase weight when you're lifting. Then the muscle repairing process can begin, which will grow and increase the size of your muscle cells.

These workouts are for building bigger and more solid muscle. And this is why this is the best home chest workout without equipment for those of you who don't have a gym or any equipment at all and that is still trying to build solid muscle.

You can do all these workouts at your home.


It's not about just training hard, but also training smart
Knowing not just how to train but what to train for. And during this chest workout, we're gonna be engaging all the areas of our chest. Our upper chest, our mid-chest, lower section, inner chest and outer chest. We'll even be isolating each pec and throwing in different techniques and elements which will maximize and increase the results of your chest and your chest workout. So let's get right into this, we have eight exercises.


Best Home Chest Workout With No Equipment



1. Push-ups

Push-ups. this is an exercise you'll already wanna have mastered if you're gonna start this routine. But you have to keep your body straight from your heel to your shoulder. You have to keep your hips tight, tucked. And when you come down you have to come down slightly forward and come back up.    Make sure to engage your core and breathe the whole time. Let's go for 20. You have to do high reps because we really want to reach hypertrophy and tear those muscle fibers.
Push-ups
The first exercise is just regular push-ups. So this is an exercise you'll already wanna have mastered if you're gonna start this routine. But you have to keep your body straight from your heel to your shoulder. You have to keep your hips tight, tucked. And when you come down you have to come down slightly forward and come back up.

Make sure to engage your core and breathe the whole time. Let's go for 20. You have to do high reps because we really want to reach hypertrophy and tear those muscle fibers.


2. 90 Degree Hold

So the next exercise we have is gonna be a 90-degree hold. This is gonna be an Isometric position. Isometric is a great way to build muscle as it pumps a lot of blood into your muscles the longer you keep a muscle contracted or maintain that holding position.

So you go with a 15-second hold. If you can't hold for the full 15 seconds, cumulate that time with the minimum amount of rest possible. For example, try three 90 degree holds for 5 seconds each.

Also, read Workouts For The Chest: 10 Killer Chest Workouts For Men

Alright, come all the way down, keeping your core tight so that your hands are at your waistline. You wanna hold this position and if you can, lean forward enough so that your feet come off the ground.


3. Push-ups in a Circle

Push-ups in a Circle. this exercise is really good for your outer and inner chest. And you're actually gonna be isolating one pec as you go from one push up to the other. So this is a great exercise. Let's go eight to the left and then eight to the right. Keep the core tight. Push up, let's go into a diamond, open, closed.    If I say in an easy word, do continuously a regular push-up then one diamond push-up and then again a regular push-up.

The next one we're gonna get into is push-ups in a circle. Now, this exercise is really good for your outer and inner chest. And you're actually gonna be isolating one pec as you go from one push up to the other. So this is a great exercise. Let's go eight to the left and then eight to the right. Keep the core tight. Push up, let's go into a diamond, open, closed.

If I say in an easy word, do continuously a regular push-up then one diamond push-up and then again a regular push-up.

4. Archer Push-ups

Archer Push-ups. this exercise is gonna isolate your pec a lot more and with that intense stretch, you're gonna be tearing deep into those muscle fibers. So let's go into a wide push up position. Now, choose one arm you wanna go down on first. And keep that other arm as straight as you can. Alright, you should definitely start feeling that right about now.
Archer Push-ups
Next, we have archer push-ups. Now, this exercise is gonna isolate your pec a lot more and with that intense stretch, you're gonna be tearing deep into those muscle fibers. So let's go into a wide push up position. Now, choose one arm you wanna go down on first. And keep that other arm as straight as you can. Alright, you should definitely start feeling that right about now.

5. Explosive Negative Push-ups

The next exercise we're gonna go into is definitely a killer. It's gonna be explosive negative push-ups. Let's for 10. So you wanna come down as slow and controlled as you can. And then you wanna explode as hard as you can.


6. Incline Diamond Push-ups

Next, we're gonna be doing incline diamond push-ups. I'm gonna add a little technique to it, so check this out.

Take the position of incline, diamond. Keep your body straight just like a push up from your heel to your shoulder come down, elbows in, right back out maintaining form. When you get to the top though, this time I want you to have the outer part of your hands, try to come up and touch each other, just like that. We're gonna go for at least 15 but you really want to create hypertrophy, do as many as you can. If you could do 20, even better.

7. Elevated Push-ups

Elevated Push-ups. For this exercise Put your feet elevated, keep the form. Let's go for 20. if you weren't fatigued before, you should definitely be fatigued now. And that's why I have the last exercise to really tear those deep muscle fibers and increase that time under tension.
Elevated push-ups

Next, we're gonna go for elevated push-ups. Put your feet elevated, keep the form. Let's go for 20. if you weren't fatigued before, you should definitely be fatigued now. And that's why I have the last exercise to really tear those deep muscle fibers and increase that time under tension.

8. 30 Sec Up 30 sec Down push-up

We're gonna go for just one push up. 30 seconds going down and 30 seconds going up. Let's go for it. Remember to breathe the whole entire time. And do not break form, no matter what. Engage everything, contract.

So this is it.

Don't forget to comment on your favorite Chest Workout below.

Thank you guys, so much for reading. If you enjoyed this article 8 Best Home Chest Workout With No Equipment | Upper Body Workout or you learned something, share this post with a friend that's trying to build muscle from home. And if you have any query then feel free to ask in the comment box below.

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