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The chest consists of two important muscles – the pectoral major and the pectoral minor. Both the muscles are vital to upper body movement as they form a cornerstone for many arm operations such as pushing and pulling. Hence, it is imperative that one trains the chest with a targeted workout program.
Traditionally, for building the pecs, people often turn towards compound exercises and strength training as these exercises tone the pecs along with a slew of other stabilisation muscles for a more balanced training program.
However, one need not always train with free weights and could build a muscular chest in the comfort of their homes by performing specific bodyweight workouts that tone the pecs with equal intensity.
Nevertheless, before starting any chest workout, keep in mind to perform proper warm-up exercises that flex the muscles and improve blood circulation to the pecs, which goes a long way towards reducing the risk of an injury.
Let us not wait any longer and shed some light on the five bodyweight workouts that you could add to your training program to build a chiseled chest.
#1 Diamond Push-Up
The diamond push-up is an advanced variation of the regular push-up, which is very effective in toning the inner pectoral muscles present in the chest region. In addition, the exercise tones the triceps, biceps and the deltoids.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank. Place the palms close to each other at a distance that is smaller than the width of the shoulders.
Step 2: Gradually raise yourself until the arms are fully extended and perpendicular to the body. Ensure that the body is straight throughout the duration of the exercise.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Vary the position of the hands to target different regions of the pectoral muscles.
Next up: Star Plank
#2 Star Plank
The star plank is an intermediate-level exercise that targets the pectoral muscles with unrivalled accuracy. Additionally, the exercise also activates the core and the deltoids.
Instructions:
Step 1: Lie on the floor in a prone position with your feet placed close to each other. Transition yourself into a regular plank position and ensure that the entire body is resting on the palms and the toes.
Step 2: With a stationary torso, move the arms and the feet away from each other until the entire body forms an ‘X-shape.’
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Do not rush through the exercise and follow a smooth, controlled motion to avoid injury.
Next up: Chest Dips
#3 Chest Dips
Apart from targeting the pectoral muscles, the chest dips also activate the biceps, triceps and the forearms found in the upper body.
Instructions:
Step 1: Get into position in front of the dips bars and secure them with both the hands. Raise yourself until the arms are fully extended and parallel to the body.
Step 2: With a straight torso, slightly bend forward and lower yourself until you feel a stretch in the chest. The upper arms must make a 90-degree angle with the forearms in this position.
Step 3: Hold the position for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: For maximum efficiency, do not sway your body while performing the chest dips. Beginners could perform this exercise with the help of a spotter.
Next up: Incline Push-Up
#4 Incline Push-Up
This variation of the regular push-up targets the upper pectoral muscles with greater accuracy. Along with the chest, the incline-push-up activates the shoulders, forearms, biceps, triceps and the abdominal muscles.
Instructions:
Step 1: Stand in front of an elevated platform with your feet placed close to each other. Place your hands on the platform while maintaining a straight body. In this position, the body must make an acute angle with the floor, and the arms must be in a fully extended position.
Step 2: Gradually lower your body until the chest is just inches above the raised platform.
Step 3: Pause for a second and return to the starting position.
Perform the exercise for the recommended number of times.
Important tip: Increase the height of the elevated platform for an increased challenge.
Next up: Isometric Chest Squeeze
#5 Isometric Chest Squeeze
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart. Bring your arms forward and place them in front of the chest such that the palms touch each other.
Step 2: Apply pressure on both the palms by contracting your chest. As this is an isometric exercise, ensure that the hands do not move from the initial position.
Step 3: Hold the position for 30 seconds and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Vary the position of the arms to target different regions of the pectoral muscles.
