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Building the chest muscles is very important and must be on the workout routine of every fitness enthusiast as the pecs, not only aid in maintaining a robust physique but also are quintessential for providing support for most of the upper body movements.
The best results are observed when one trains the pectoral muscles with a targeted training program that involves free weights as these exercises tone the target muscle group and also activate a host of other stabilization muscles. However, that is not always the case, and one could build a bigger chest with exercises that do not involve lifting weights. The only thing one has to keep in mind is to include enough variety to activate all the different regions of the pectoral muscles.
Nevertheless, perform proper warm-up before starting the training program to flex the muscles and improve blood circulation to the target muscle group. Also, ensure that you are having a proper that is a rich source of lean protein, which is quintessential for muscle building and recovery.
Let us not wait any longer and look closer at the five effective chest workouts without weights that you could add to your training program to build a chiseled chest.
#1 Single-Arm Push-Up
The single-arm push-up is an advanced variation of the regular push-up exercise that tones the inner pectoral muscles with greater isolation. Apart from toning the pecs, the exercise is also ideal for activating the biceps, triceps, shoulders and the forearms.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank position. Ensure that the entire body is resting on the palms and the feet. Secure the left arm in position and place the right arm behind the back.
Step 2: Slowly raise your body until the left arm is fully extended and perpendicular to the body.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times. Perform the same motion with the other arm to train the other set of pectoral muscles.
Important tip: Perform the exercise while wearing a weighted vest for added resistance and improved customisability.
Also, read 5 Best Chest Exercises For Men To Build A Bigger Chest
Next-up: Isometric Wipers
#2 Isometric Wipers
The lower pectoral muscles are the primary target group of the isometric wipers. Along with activating those, the exercise also tones the biceps, triceps and the deltoids.
Instructions:
Step 1: Lie on the floor in a prone position with your feet placed close to each other. Quickly transition yourself into a plank such that the entire body is resting on the palms and the toes. The upper arms must be in line with the torso during the initial position of the exercise.
Step 2: Gradually shift your body to the left while keeping the chest close to the floor.
Step 3: Pause for a second and return to the starting position. Perform the same motion to the right to complete one rep.
Repeat the exercise for the recommended number of times.
Important tip: Do not let the body sag towards the floor while performing this exercise.
Also, read 5 must-do lower pec workouts to power up your lower chest
Next-up: Incline Push-Up
#3 Incline Push-Up
Like the single-arm push-up, the incline push-up is also a variation of the regular exercise, which is very effective in targeting all the regions of the pectoral muscles.
Instructions:
Step 1: Stand straight in front of an elevated platform with your feet placed close to each other. With a stiff body, place both the hands on the platform such that the distance between them is slightly greater than the width of the shoulders. In this position, the arms must be fully extended and parallel to the body.
Step 2: Gradually lower the body by bending your elbows until the chest is just inches off the elevated platform.
Step 3: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Increase the height of the elevated platform to tone the pectoral muscles with greater intensity.
Next-up: Push-Up Hold
#4 Push-Up Hold
The push-up hold tones both the lower and the upper pecs along with a host of other stabilization muscles, including the shoulders, biceps, triceps and the core. Moreover, with its relatively simple motion, the exercise could be performed by even amateurs and novice trainers.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank position. Position the legs such that the distance between them is approximately equal to the width of the shoulders. The upper arms must be in line with the shoulders.
Step 2: Raise your body upwards until the arms are in a fully extended position. Keep a straight torso and do not let the body sag towards the floor.
Step 3: Hold the position for 30 seconds and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Wear a weighted vest while performing this exercise for added resistance and improved customisability.
Next-up: Isometric Chest Squeeze
#5 Isometric Chest Squeeze
As the name says, the exercise builds the pectoral muscles without any excessive movement, i.e., isometrically. Also, the chest squeeze is a wonderful exercise for both beginners and casual trainers, thanks to its simple motion.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. With a straight torso, bring the arms forward such that the palms touch each other in front of the chest.
Step 2: Apply pressure on the palms without performing any actual movement.
Step 3: Hold the position for 30 seconds and return to the starting position.
Perform the exercise for the recommended number of repetitions.
Important tip: Vary the position of the hands to target different regions of the pectoral muscles.
