13 Chest Workout At Home Without Weights For Firm Pecs

Posted in  Workout  on  June 30, 2022 by  Welcyon Team

So, if you are away or travelling and don't have a gym for workout and still want to stay in shape, you can do lots of exercise at home or in open without dumbbells or any equipments  Hence, in this article, we will introduce you to some of the best chest workouts you can easily carry out in the comfort of your home or any place in the world. 

Just in case if you have dumbbells , you can look at chest workouts with dumbbells.

We understand that it is impossible for you to be in a gym all the time. And being obsessed with fitness, you would want to be exercising all the time to keep your chest muscles in shape. 

No extra fancy equipment is needed for these at-home chest workouts. So, hang on and keep reading! But don't forget to do this mobility drill before workout to avoid any injury.

1. Wall Push-Ups

Wall Push-Ups are one of the easiest home chest workouts you can follow.


This at-home chest workout activates muscles in your arms, shoulders, and chest by keeping them engaged throughout the reps. Hence, it strengthens your upper arms and shoulder blade.

Here's a step-by-step guide to make it easy for you to follow this exercise effectively.

  1. Stand in front of a wall at an arm’s length away.
  2. Place your palms on the wall, with your feet being shoulder-width apart. Keep your wrists in line with the shoulders.
  3. Lean forward, bending only your elbows. The back and legs should stay completely straight. 
  4. Inhale as you lean towards the wall until your nose and forehead are lightly in contact with the wall.
  5. Now, exhale and lean backward to return to your original position.

Things to Remember

  • One thing to note is that in this chest workout, it is crucial to keep your legs and back straight at all times. 
  • Your hip muscles and back should feel tightened throughout this home workout. Otherwise, it may not be effective in giving you the desired results.
  • Squeeze your shoulder blades together instead of letting them stay loose and hanging.
  • Ideally, you should also tighten the muscles in your stomach’s midline.
  • Your shoulder blades should retract and protract as you move.


2. Incline Push-Up


Incline Push-Ups help build chest and shoulder muscles. The best part is that you can do incline push-ups on an inclined surface in your home, such as tables or desks.

It is one of the best home chest workouts for building your upper body strength, and you can use this as part of a bodyweight exercise routine. 

Incline Push-Ups can be the perfect upper body workout for beginners who find it challenging to do wall push-ups or regular push-ups.

This is how you should be doing incline push-ups to reap the maximum benefits from your chest workout.

  1. Stand with your face towards the inclined surface.
  2. With your arms straight, place your hands on the edge of the surface and grip them tightly. The distance between the hands should be a little wider than the shoulder width.
  3. Step back and align your back, hands, and legs straight in a plank position. 
  4. Take a breath and move your body towards the surface while only bending your elbows.
  5. Next, extend your elbows to come back to the original position. Exhale as you move.

Things to Remember

  • Your back and legs should be aligned at all times. Make sure your back is straight when you do the push-ups.
  • Look a few inches ahead as you move to keep your head aligned with the spine.
  • Choose a surface that is at least 3 feet high.
  • Your hips and stomach should not feel saggy. You have to tighten them in a straight position for this home chest workout.
  • Make sure to notice that the arms fully bend and straighten during the movements; otherwise, it would count as an incomplete rep.


3. Push-Up

Push-Ups are the most common home chest workout which target different muscle groups in your chest, arms, and legs. 

The exercise involves different muscles, like pectoral muscles, triceps, and anterior deltoids, to increase upper body strength.

However, the effectiveness of home chest workouts depends mainly on your body posture.

The more straight you can manage your body, the more effective these push-ups will be in improving your body composition.

  1. Get down on your legs and hands placed slightly wider than the shoulders.
  2. Straighten the arms and legs to mark the starting position.
  3. Lower your body towards the group until they slightly come in contact.
  4. Push your body back until the fours are straight without knees bent.

Things to Remember

  • The most important part of the push-up is to keep your back and legs in a straight line.
  • Do not bend your body, just move by bending your elbows.


4. Close Grip Push-Up

Close Grip Push-up involves several upper body and chest muscles, like the pectoralis major, triceps and biceps brachii, etc.

This variation of home chest exercises can do wonders in building muscle by promoting muscle growth.

The right way to do this home chest workout is as follows;

  1. Bring your body to a plank position and keep your wrist underneath your shoulders. 
  2. Protract the shoulder blades away from the spine and keep your back neutral. Squeeze the quads and glutes.
  3. Bring your elbows close to the ribs and slowly lower yourself by bending the elbows.
  4. Once your body is in line with your arms, pause and begin the upward movement till your arms are straight. This will mark the completion of one rep.

Things to Remember

  • Keep your chin tucked throughout the reps.
  • Your body posture should be straight.


5. Decline Push-Up

This chest workout targets the core muscles, arms, chest, and shoulders. Hence, the decline in push-ups can increase muscle mass and build muscle.

For Decline push-ups, find an inclined surface, then;

  1. Place your feet on top of a stable surface and your hands on the ground, with the shoulder directly above your wrists.
  2. Maintain your elbows at 45 degrees.
  3. Now, bend your elbows and lower your chest to the ground. The back and the neck should be straight during the movements.
  4. Push a little onto the floor and bring your body back up.

Things to Remember

  • Use your core and glutes to stabilize the back in a straight position.
  • Keep your neck and back in line at all times. Looking down will help you keep the neck and spine neutral.
  • The surface should be an inch high minimum.


6. Pike Push-Ups

Pike Push Up is another good example of a home chest exercise that will help you build muscles without going to the gym.

Here’s how to do an effective pike push-up.

  1. Get down on all fours with the feet being hip-width apart and the arms being shoulder-width apart.
  2. Form an upward “V” shape with your body and maintain a 90-degree angle between your torso and the legs. This will be your starting position.
  3. Bend your elbows and bring the upper body towards the floor.
  4. Bring the head lower and lift the right leg into the air.
  5. Begin the pike push-up until your head is close to the ground.
  6. Push yourself back up.

Things to Remember

  • Maintaining the correct position during the initial few reps can be challenging. So, you should work on your form until it seems perfect to move on.
  • Do not let your head touch the ground. Go back up once it is near.


7. Diamond Push-Up

Diamond Push Up is a full-body exercise that will involve all the muscle groups to give you the dreamy physique you have been running after.

With the correct form, it can transform your whole body.


To do this exercise, follow the steps below.

  1. Get down on all fours with hands under your chest. 
  2. Position your hands at a distance slightly narrower than the shoulders. Keep your hips over the knees.
  3. Bring your index fingers and thumbs closer to form a diamond shape. With your hands on the ground, rotate your shoulders to involve the lats.
  4. Keeping your legs hip-width apart, elevate your knees while keeping your spine straight.
  5. Keep the chin tucked, pretense your shoulders, and keep your quads and glutes tight. Rightly adjust the starting position before you move on to the push-ups.
  6. Bend the elbows and pull your chest towards the hands until the arms align with the rib cage.
  7. Straighten your elbows and move upwards in a diamond press-up position to complete one rep.

Things to Remember

  • This chest exercise is tricky, so stop if you notice any pain or discomfort.
  • Keep your back and legs straight during this home chest workout.


8. Shuffle Push-Up

This variation of push-up is fantastic for your shoulder and core stability. You can easily use this home workout for building muscles, though the Shuffle Push-Up can be challenging for beginners.

We will give you a step-by-step process on how to carry out this chest exercise for a muscular chest. 

Here it is;

  1. Get down on the fours and position your back and legs straight to get in the proper start position.
  2. Raise one hand off the ground and place it on the other while maintaining a straight body posture.
  3. Pause. Perform a Push-Up and return the hand to its original position. Switch arms and repeat the process.

Things to Remember

  • During the reps, focus on the movement of your shoulder and do not twist your back. 
  • Keep your back and neck straight instead of it hanging loose.


9. Plyometric Push-Up

The Plyometric push-ups can build different muscle groups, like triceps, chest, abdominals, and shoulders.

This at-home chest exercise and resistance training activate fast-twitch muscle fibers, increasing muscle mass by adding strength.

For Plyometric push-ups;

  1. Keep your torso engaged and bring your body in a high plank position. The palms facing should be right under your shoulders.
  2. Now, lower the chest until it nearly touches the ground.
  3. Push your body back up with extra force to lift your hands above the ground. You can clap your hands for every rep.
  4. Bring your hands back to the ground to mark one rep.

Things to Remember

  • This chest workout is unsafe for beginners because a lot of body strength is involved.
  • Keep your upper thighs in line with the torso.
  • The hips and back should stay in a straight line.


10. Off-Set Push-Up

This is another variation of push-ups that helps build muscles.

You can perform this chest workout through these steps;

  1. Keep your body in a straight line and your abs braced.
  2. Place your palms on the floor, shoulder-width apart. One hand should be in front of the shoulder level, and the other must be behind the shoulder level.
  3. Keep your core tight and slowly lower your body until it is close to the ground.
  4. With a push through your chest, shoulders, and triceps, lift your body back up.
  5. Now, switch hand positions and repeat the steps.

Things to Remember

  • Keep your body straight.
  • Remember to switch hands with every rep.


11. Spiderman Push Up

Spiderman Push Up is an advanced bodyweight chest exercise to build chest muscles effectively.

This is how you can do this home chest workout;

  1. Get into a high plank position and keep your feet shoulder-width apart.
  2. Bend your elbows at a 45-degree angle and lower your chest towards the ground.
  3. Lift your right leg and move the right knee toward the elbow.
  4. Next, return to the starting position and repeat the process with your other leg.

Things to Remember

  • This exercise is not recommended for beginners.
  • Keep your hips and back completely straight.



12. Hindu Push Up

Hindu Push Up is a difficult chest exercise that involves your whole body.

To carry out this push-up effectively, follow the steps below.

  1. Keep your hands shoulder-width apart, and the body bent in a V-shape pose. Your feet should be hip-width apart.
  2. Bend the elbows and lower your upper body to the ground, but avoid touching it. Get into a low plank position.
  3. With your arms straight, raise the torso to get into an upward dog position.
  4. Next, move your torso downwards and lift the hips to get into a downward dog position.

Things to Remember

  • Hindu Push Up is one of the tricky chest exercises for beginners.
  • Stop when you feel the slightest pain or twisting in your body.


13. Archer Push Up

This home chest workout is fantastic for strengthening your arms and chest muscles.

This is how you do archer push-ups.

  1. Get onto all fours. Your hips should be over your knees, and place your hands shoulder-width apart.
  2. Form a straight line with your hands by pointing the fingers away from your body.
  3. Slowly lower the right side of your body by bending the right elbow. Keep the left arm straight.
  4. Now, move back up and repeat the steps with the left side of the body.

Things to Remember

  • Make sure you do not exert unnecessary pressure on any of the muscles.
  • Perform light stretching before doing this chest workout.


Conclusion

We hope you learned a great deal about the best home chest workouts you can perform to build muscles.  If followed properly, these bodyweight exercises can bring out a visible touch in your chest muscles.

Your safety should always come first; thus, stop these at-home chest exercises if you feel any discomfort during the workouts.  Never add more pressure to the areas that are hurting. With a good balance between exercising, resting, and eating, you can achieve your goals in no time.

Just in case you are in gym with cable machine , you can always look at this great cable chest workouts for adding mass to pecs.

About the Author

Welcyon Team

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