No need to lock yourself up in the gym moving pound upon pound of iron to build your chest. In this article, we take a look at the best bodyweight chest exercises that will develop your chest muscles using only your own body weight.
Exercising without equipment is a convenient way to develop your muscles so that you can do your exercises practically anywhere. Body weight exercises can replace almost any weight lifting exercise and provide all of the benefits to your body.
Exercise without equipment allows you a more natural way to develop strength by manipulating your own weight. Remember that push up. By doing this dynamic Planking movement They essentially activate your core, glutes and back muscles. All in all, the benefits of bodyweight exercise are numerous, and it’s always a good idea to include some of them in your exercise regimen.
We’re bringing you a selection of 5 awesome bodyweight chest exercises that you can do almost anywhere.
#1. PRESS UP
There is little need to think of the push-up as one of the best self-weight chest exercises. After all, the standard push-up has been used by athletes for generations and has never given up its well-deserved reputation as the primary full-body exercise. The simple but challenging mechanics make it one of the most convenient exercises to incorporate into any standard routine. Also, it can be done with numerous variations that subtly shift the target to different muscle groups.
These variations can also be used to make the exercise more intense, effective and even more challenging. One of the ways to make it more difficult is to take the standard floor push-up and do it on a bench with your feet elevated. Or you can choose to do it with your hands raised. This variation of the push-up allows you to lower your core under your hands.
The staggered handshake allows you to put more strain on one arm by placing your hands at different heights. Some other variations of the push-ups include the medicine ball push-ups, cross-overs, triceps-diamond push-ups. Regardless of the variation, it is crucial that you do it with a tight core and make full use of the range of motion.
# 2. PARALLEL BAR DIP
Aside from being a perfect triceps exercise, the parallel bars dip can also be used to work out the chest effectively. All you need is a slight adjustment to your pose. Doing the dips not only improves your strength, but also tests all of your control, endurance, and determination. In addition to the triceps and chest, the trapezium and deltoid muscles are activated and the core muscles and the grip are strengthened. Does anyone need more reasons to jump?
Start the dips in the top position by grabbing the bars and propping yourself above the floor with your arms straight and your torso slightly bent forward. Inhale and lower yourself by bending your elbows until your chest is fully extended. This is your bottom position. Keep a count and feel the stretch in your chest. Exhale and push yourself back to the starting position by pushing your pectoral muscle up. Remember to keep your chest forward as you make this movement.
# 3. SCAPULAR PUSH UPS
The scapular pushups are more difficult to master, but very effective for building arm, leg, and core muscle strength. Additionally, it’s almost an isolation exercise that effectively targets the muscles around your shoulder blades (shoulder blades). It is worth noting that the mechanics of this exercise are quite difficult and will require all of your concentration to execute correctly.
Start in a traditional push-up position, with your toes on the floor and arms outstretched. Place your hands a little wider than your shoulders, align your head with your torso and keep your eyes on the floor. Start lowering your chest towards the floor while keeping your arms straight. Focus on keeping your elbows closed, or almost closed, and lower your chest as low as possible by shrugging your shoulder blades. Remember that the range of motion in these exercises is very short.
Once in the lower position, push your chest up and reverse the movement. The key to this exercise is focusing on the movement, doing it slowly and in good shape. Keep your arms straight and your chest pulled out at all times.
# 4. PLYOMETRIC PUSH-UP
Although some people tend to use the plyometric push-up as a variation on the more traditional push-up, it’s a completely different exercise. In the plyometric movements, the exercises are performed more explosively, whereby the muscle fibers are recruited differently than in the traditional variations. Although they rely on the same movements, they differ from traditional strength exercises in the plyometric aspect. They use the stretch reflex and require more strength to perform.
Before trying the plyometric push-up, make sure that you can do the traditional version without any difficulty. Start with the upper position for the normal push-up. Slowly lower your chest to the floor in a controlled manner. When you are in the lower position with your chest almost pressed to the floor, use all your strength to push yourself up and lift your torso in the air.
Your arms should be stretched out and your palms raised slightly above the floor without touching it. You can even add a clap before catching on your hands again. Lower your body to the floor and explode again. This is quite a complex exercise so make sure you have mastered the mechanics of regular pushups before going for plyo. It activates many muscle fibers and improves the performance of your muscles for regular strength training.
# 5. TRX SUSPENSION TRAINER
Although this final exercise requires some equipment, the involvement of the suspension trainer is minimal. On the other hand, it is very functional and offers effective opportunities for muscle growth. Since the execution of the exercises requires great stability and balance, the challenge of correct execution is added. However, with the increased intensity, they are very efficient in building your muscle strength.
To hit the chest muscles, do push presses and flys. You will feel your pecs work overtime as they struggle to keep your body weight in balance. You can increase or decrease the difficulty by changing the angle of your posture. The greater the angle of your body position, the easier it becomes.
BODY WEIGHT BREAST WORKOUT
If you want to try a simple chest workout using your own body weight, try the exercises listed below. Do 3 to 5 sets of each exercise. Try to take as little rest as possible between sets and take a 2-minute break before moving on to the next round.
Push-ups with raised feet 3 x 12
Plyometric push-ups 3 x 15, 15, until failure
Parallel bar dips 4 x 10 repetitions
TRX Suspension Trainer Fly 3 x 12 repetitions
Shoulder Blade Push Up 3 x 12