Chest Workout! Are you lookingfor chest exercises without equipment or weights? You have come to the right article! We’re pretty sure a few of you have flipped through a fitness magazine or browsed bodybuilding sites, inevitably coming across images of men withbulging, sculpted chests. Having astrong, toned chestis essential for both men and women, and goes far beyondfitness aesthetics.

Your chest muscles are among themost powerful musclesin your upper body, and they play a key role in pushing movements. So we know how important it is toinclude exercises that target the chest in your workouts, so you can be sure you’ll be working those muscles effectively. The good news? There is no need for a gym membership: you can do it from home thanks to our7 exercises for pecs without equipmentexplained in this article!

Why build your chest with no-hardware chest exercises?

The pectorals are used on a daily basis

The chest region is made up oftwo main muscles: the pectoralis major and the pectora minor. Together they are called the pecs. Thepectoralis majoris the larger of the two muscles. It extends across your upper chest with a fanlike appearance, attaching to your shoulder and sternum. Thepectoralis minoris a small, thin, triangular muscle that sits just below the pectoralis major. So what exactly do these muscles do?

Well, they are quite important incontrolling your armmovements, frompullingandrotatingmovements towards the center of your body to arm lifts. These muscles are therefore involved in your sporting gestures, but also your daily gestures: lifting a child, an object, etc.

Additionally, since these muscles take up most of thechest wall, working them speeds up your metabolism, which burns a considerable amount ofenergy. If you’re looking tolose weightandtone up,thenno-hardware chest exercisesare perfect for you!

Bodyweight exercises are good for your health

Still think weights are the only way tobuild strong, muscular chest? Think about it again. You canincrease the volume of your chest and your armsat the same time without lifting a single bar or dumbbell! Yes, you read that right, you can do agreat chest workoutat home withno-hardwarechest exercises .

According to a recent study published in the Health & Fitness Journal of the American College of Sports Medicine (ACSM),high-intensity circuit training(HICT) helps lower your body fat levels and improve your insulin sensitivity. . The practicality of this kind oftraining, usingbody weight as resistance, makes this exercise program a viable option for anyone who says they don’t have time to exercise. Now you canstay active,build muscle, and reap all the healthbenefits of exercise!

What are the 7 best chest exercises without equipment?

wide grip pumps

Thisno-equipment chest exerciseis a classic. This basicbodyweight moveis great for beginners toget familiar with push-upsandarm strength. The position is that of a classic push-up, with the difference that your hands are wider than the width of your shoulders. This will work yourchest musclesmore and target your pectorals well. Ideally, aim for 3 sets of 10-15 reps.

Incline push-ups

If you find thefirst no-hardware chest exercisetoo difficult at first, you can start withincline push-ups . This movement is easier than the wide-grip push-ups, and allows you to progress to more difficult variations at your own pace. Stand up, and lean on a support lower than you (like a table) to tilt your body. The steeper the slope, the less body weight you will need towork on the thrust. Although less difficult, this is also agood exercise for targeting your lower chest.

Pumps in decline

What goes up must come down!Decline push-upsare ano-hardware chest exercisethat specifically targetsyour upper chestanddeltoid muscles. In the initial position, your feet are raised off the ground, resting on a support. Your hands are on the floor, and your body forms a straight line where the heaviest weight is your feet. You then have to support more of your body weight, which makes this movement more difficult than the previous two exercises. Control your movement well totarget your chestwhen exercising.

Lateral push-ups

Thischest exercise without equipmentis amore dynamicversion , to strengthen yourendurancea little . Start in a classic push-up position. Move your right hand to the left until both of your hands are next to each other. Slide your left hand farther left until your hands are shoulder-width apart again. Perform a push-up and repeat moving to the right to return to the starting position. Do a classic push-up, then repeat the same on the other side.

Pumps in decline

What goes up must come down!Decline push-upsare ano-hardware chest exercisethat specifically targetsyour upper chestanddeltoid muscles. In the initial position, your feet are raised off the ground, resting on a support. Your hands are on the floor, and your body forms a straight line where the heaviest weight is your feet. You then have to support more of your body weight, which makes this movement more difficult than the previous two exercises. Control your movement well totarget your chestwhen exercising.

For more information:How to do push-ups well? The complete guide

Lateral push-ups

Thischest exercise without equipmentis amore dynamicversion , to strengthen yourendurancea little . Start in a classic push-up position. Move your right hand to the left until both of your hands are next to each other. Slide your left hand farther left until your hands are shoulder-width apart again. Perform a push-up and repeat moving to the right to return to the starting position. Do a classic push-up, then repeat the same on the other side.

Pumps slowed down

Believe it or not,slowing downa movement considerably and paying attention to the form of your movement will give youexcellent results: you willstrengthen your muscle fibers in depthandimprove your resistance to effort. By lowering yourself very slowly during a push-up and pushing back just as slowly to return to your starting position, you will increase yourmuscle mass. Who said you have to lift heavy weights toget more muscular? Chestexercises without equipmentare just as effective!

How can you combine these chest exercises without equipment?

As you can see, the classic push-ups and all the variations are one of the best exercises you can do toincrease your chest strength. Varying your body position and the duration of the exercise will targetdifferent areas of your chest, forbalanced upper body strength. If you want to create a complete workout from these no-hardware chest exercises, perform 3 sets of the following 8 movements:

• 10 classic push-ups;

• 60 seconds of jumping jack;

• 10 incline push-ups;

• 60 seconds of jumping jack;

• 10 declining push-ups;

• 60 seconds of jumping jack;

• 5 slow push-ups;

• 60 seconds of jumping jack;

• 10 diamond push-ups;

• 30 mountain climbers.

In summary: chest exercises without equipment or weights

Strengthening your chestwithpectoral exercises without equipment/weights is therefore very beneficial, whether for yourphysical performanceor yourhealth. Bodyweight training intheform ofcircuitsis one of the most effective ways toget stronger quickly,gain muscle massandburn calories.

Among the 7 best exercises that we recommend, we find: wide push-ups, decline push-ups, incline push-ups, side push-ups, diamond push-ups, pilometric push-ups and slow push-ups. The ideal is to perform them inHICT, with for example thetrainingdescribed above. We hope you’ll be convinced that you don’t need to use machines or free weights tobuild chest muscles. Chestexercises without equipmentare just as effective!