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A toned and chiseled chest not only ensures great upper body strength but also gives a well-defined physique. People often ignore training their chest muscles because they aren't familiar with all of the benefits it will provide.
It additionally helps people in performing the workouts for back muscles, making their upper body frame broader and stronger.
To get this toned and strong chest, one doesn't need to go to the gym. There are many workouts which can be performed at home for the same purpose.
Therefore, in this article, we'll see five bodyweight chest workouts, which can be done at home or anywhere with minimal equipments.
#1 Pushups
The first workout to build pectoral muscles is Pushups. It is one of the most classic exercises that are done by almost everyone who workout in the gyms or their homes respectively.
It helps in building the overall pectoral and functional strength. It also helps in improving body posture.
Instructions
Step1: To perform it, get into the plank position. Your body should in a straight line from your shoulders to the heels.
Step 2: Now, keep your arms nearer to your body but a little outside from the shoulder width. Next, lower down your chest towards the ground as low as possible.
(Note: Your elbows should form a 45-degree angle while going down)
Step 3: Then, push back to the starting position by extending your elbows, and repeat.
Do 15-20 repetitions in three sets and take 10-20 seconds rest between each one.
#2 Decline Pushups
While Pushups have different variations, This is one of the best for the upper chest area. The primary purpose of doing Decline Pushups is that it increases the tension or intensity on the upper chest of a person. This is mainly down to the fact that while performing this exercise a person's lower body is placed higher, whereas the upper portion is at a lower level. It additionally works out the front delts, enhancing your overall shoulder's look.
Instructions
Step 1: To perform it, start by placing your toes on a high bench or a couch. Your elbows must be locked and placed as much close to the body as possible.
Step 2: Now, lower your body downwards until your chest is just an inch away from the floor and breathe in.
Step 3: Next, come back to the starting position by extending your elbows and breathe out. Then, repeat.
Do 10-15 repetitions in three sets.
#3 Archer pushups
While it is difficult for people to target each of their pectoral muscles solely, the Archer Pushups does provide them with an opportunity to do the same. Additionally, it helps in training the front and rear delts, giving your shoulder blades a 3D look without lifting any weights.
Instructions
Step1: To perform it, start by lying flat on your abdomen. Your arms should be wide opened with fingertips of each palm facing outwards and opposite to each other
Step 2: Now, lower down your chest as low as possible while bending your pushing arm, and keeping the other one extended outwards.
Step 3: Next, the same movement will be performed with the extended arm also.
Step 4: Then, come back to the starting position and push off the floor with the help of your working arm, and repeat.
Do 12 repetitions with each arm in three sets.
#4 Diamond pushups
Without a doubt, This is one of the most challenging variants of the pushups. But, when performed with perfect technique and execution, The Diamond Pushup provides maximum benefits to a person.
It majorly targets the middle pecs. Alongside, it strengthens your tricep muscles and works out the anterior deltoids(muscle group present in the front of your shoulder).
Instructions
Step1: To perform it, get into the plank position. Your hands should make the shape of a diamond at the centre.
Step 2: Now, keep your arms near to your body and at a distance that is smaller than the width of your shoulders.
Step 3: Next, keep your body in a straight line from your shoulders to your heels and lower your chest down as much as possible. Then, come back to the starting position and repeat.
Do 8-10 repetitions in three sets and take 10-20 seconds break between each one.
#5 The Towel Bench Press
While the Bench Press is done with barbells and weights in the gym, a towel works as an alternative in this exercise. The Towel Bench Press helps you in increasing the width of your chest and making it look more muscular.
Instructions:
Step 1: To perform it, start by lying on a bench or on the floor. Your chest should face the ceiling.
Step 2: Now, keep your arms straight upwards but a little outside from your shoulder width, and stretch the towel fully with both of your hands.
Step 3: Next, lower the towel downwards and try to exert as much pressure as possible on the pectorals, count to 3, and bring it up again by extending your elbows.
Do three sets, having 15 repetitions and take a 10-20 second break between each one.
