Everyone does not have a gym membership or gym equipment at home and some does not even have space for a yoga mat. Chest workout at home without dumbells i have seen people who do exercises beside their bed because that was the only free space they had in their entire house. And the best thing is your chest still grows. The beauty of a chest workout at home without dumbbells is that you do not need any fancy machine to help your chest look strong and solid.
You just need your body and will to push it. It is not important if you are a beginner, a school kid or someone who wants to get in shape. Your chest does not care where the resistance comes from. There were no gyms in ancient time. Doing regular chest exercises will help to grow your chest.
What are the Best Chest Exercises without Equipment?
People generally ask what are the best chest exercises without equipment and the simple yet effective answer is only pushups. Pushups for the chest are the top exercises and are some of the most reliable pectoral muscle exercises because they work the whole chest without stressing the joints. Every soldier, boxer, wrestler and athlete, use pushups as their daily routine exercise.
- Regular pushups hit the whole chest.
- Wide Push ups stretch the outer chest.
- Diamond pushups smash the inner chest and triceps.
- Decline pushups builds the upper chest.
Do the exercises slowly and in a proper posture. You will feel a little sweet pain in your pectoral muscles but trust me you can see the change in a week of regular chest exercise. You do need weights. Your body is the weight.
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Upper Chest Workout at Home Without Equipment
Lets consider the upper chest. A lot of people complain that their chest is flat. A little bump on your upper chest comes from regular training. And you can do an upper chest workout at home without equipment. The trick to get that bump is to elevate your feet, put them on a chair and do decline pushups slowly. Every rep will push the pressure towards the upper chest. If you want to feel extra pain, pause halfway down and count till three. Your chest will shake but it will work a lot.
15- Minute Chest Workout Without Equipment
Most people think that you need an hour for exercise which is not true. A regular 15-minute chest workout without equipment can make your chest strong like body builders.
One can follow this workout schedule:
- 40 seconds normal pushups
- 15 seconds rest
- 40 seconds wide pushups
- 15 seconds rest
- 30 seconds decline pushups
- 10 seconds hold at the bottom.
- Rest and repeat twice
Your chest will be tight and pumped at the end. A short 15-minute chest workout without equipment is better than wasting time in traveling gyms.
Which Home Workouts Are Best for a Strong Chest?
If you want to know, which home workouts are best for a strong chest. Then the answer is the workouts you actually stick to. You can pay for a gym membership but if you don’t go to gym for exercises ,then nothing will change. A chest workout at home without dumbbells work because it forces your chest to lift your whole body.
If you want variety, following is a simple list that is effective:
- Slow pushups
- Chair dips
- Diamond pushups
- Decline pushups
- Bottom hold pushups
- Plank holds
For your information, the bottom hold is difficult. Staying one inch above the ground level feel like a lot of weight has been kept on your chest. But once you make it a habit, you will feel the strength.
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Daily Chest Workout Routine Without Weights
If you are thinking of a daily chest workout routine without weights, then you should know that your chest needs rest. But you can train your chest often if you change the intensity.
Day 1: Hard Day
Slow pushups, dips, decline pushups
Day 2: Easy day
Fast reps, easy speed, different pushup variations
Day 3: Form Day
Perfect pushups, slow speed and tight workout. Repeat this pattern. Your chest gets stronger without having lots of pain which was earlier. It is not about pushing your limits. It is about doing small steps with consistency. Small steps still count.
Home Workout Routine Without Weights
A home workout routine without weights is good for those who want to train themselves at home. No one is watching and there is no trainers yelling and most importantly, there is no one to judge you.
If regular pushups feel too hard , go easier :
- Wall pushups
- Knee pushups
- Incline pushups on a table
When these get easy for you, then switch to normal pushups. Then decline. Then some harder stuff. That is how you can grow. Not in big jumps but in small steps. Your first pushup will feel stupid but your 30th will feel like victory.
Can I Build Chest Muscles without Weights?
I have seen many gym trainers answering the question of “Can I build chest muscles without weights?” And their answer was simply a loud yes. Muscles grow when they face struggle. Your body weighs something. Push it against the floor and it becomes a struggle. Chest workout at home without dumbells if basic pushups are easy for you then add more sets, slow down the movement, elevate and, do dips between two chairs. This is how you can build chest muscles without weights.
Effective Chest Exercise Using Only Body Weight
Some of the most effective chest exercises using only body weight are also the easiest:
- Slow pushups
- Wide pushups
- Decline pushups
- Diamond pushups
- Chair dips
If you rush you will waste your energy. When you do it slowly, the chest will do its work. You will suffer but these sufferings have benefits.
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Chest Workout at Home without Bench or Dumbbells
A chest workout at home without a bench or dumbbells does not mean less options. Chairs, a couch, a bed or even a wall can be your equipment if you want to use it right. Chair dips hit the chest hard. Decline pushups will turn into incline presses. The best part is there is no travel time or you do not have to wait for machines. This is pure no-gym chest training.
How Long Does It Take to Build Chest Muscles at Home?
Everyone wants results to be instant. So they keep asking this question, “How long does it take to build chest muscle at home?” Gym trainers say that you will feel tightness in 2-3 weeks. You will see shape in 4-6 weeks and other people will notice in 2-3 months.
If you eat well and regularly train yourself, the chest will grow stronger. If you skip workouts, nothing will happen. People generally get confused about how to build chest muscles at home without dumbbells, but the key is pushing your limits little a day with more reps, slower tempo, deeper range.
Conclusion on Chest Workout At Home Without Dumbells
A chest workout at home without dumbbells is not the cheap version of fitness. But it is a smart version. Chest workout at home without dumbells no excuses, no machines, no waiting. Everyone starts at some point , I hope someone starts today for a change. Maybe your first pushup feels hard. Maybe you are not able to go low. Maybe you will shake a lot at first. But all this should not stop you. That should be your first chapter of your comeback story. For a simple at-home fitness routine for chest you can have three sets of push-ups, wide push-ups, and a plank hold.