9 BEST Home Chest Exercises (NO EQUIPMENT)
Video description:
These are the BEST CHEST EXERCISES you can do AT HOME with NO EQUIPMENT. That's right this in-home pec workout for men requires no weights. There are many great upper chest and lower chest exercises in this amazing pushup workout. ๐ฅ FREE 6 Week Fat Loss Challenge: https://bit.ly/2Rrq1tC ๐ช 12 Week Lean Bulking Program: https://bit.ly/2UYvqdM ๐ฒ Diet/Workout Calculator: https://bit.ly/2JZTLtn ๐ฆ๐ป If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(๐๐๐, ๐๐๐ง๐๐๐, ๐๐ง๐ ๐๐ ๐๐๐๐): https://bit.ly/3a3eMhB The chest is one of the largest push muscles in your upper body and when taking a closer look we can divide it into 3 sections that include an upper, middle, and a lower portion, all of which require slightly different exercises to build up and develop. And by developing By having a nice chest you'll look stronger, more confident, and aesthetically pleasing, so you should be training your chest in a way that improves it's shape, size, and strength regardless of whether you can make it to the gym or not. So that's why I want to go over 9 of the best exercises you can do to develop your chest right at home without the use of any equipment. With that said since we can't use heavier and heavier weights to progressively overload our in-home workouts, we still do want another path for progression otherwise our bodies will quickly adapt and our results will plateau. So you can either go with higher reps or you can use something like a bookbag packed with heavy objects that will weigh you down to make the exercises more challenging. Either way I'll go over exact sets and reps for each exercise at the end of the video, but right now Let's start with our first exercise which is going to be the decline pushup. The decline of the pushup is a great exercise to help target the upper chest, shoulders, and triceps, and it's also a little more challenging than regular pushups. To begin you'll want to use some platform or a piece of furniture that you can put your feet on. A couch, a chair, or even stairs will all work just fine. Start by standing a few feet in front of the platform, bend down and plant your hands on the ground in line with your shoulders. Then place one foot on the platform at a time until you're in a decline position with your feet slightly higher than your head. Make sure you squeeze your core, your gluts, and your quads nice and tight, to keep your hips from sinking down, and make sure that you keep the body in a relatively straight line from your heels to the back of your head. Then Bend your elbows and lower your chest to the floor, before pressing your hands into the ground and returning back up into the original starting position with your elbows extended. Then repeat for reps. Next, let's move on to chest dips and don't worry I know I said no equipment required so I'm going to show you how to do these anywhere. All you'll need is two similar chairs that are about the same height. You CAN.. use one chair to do dips behind your back, but as I've said MANY times in the past this exercise is very harmful to your shoulders, so we're gonna take the two chairs and place them side by side facing away from each other so that you can get in the middle of both of the backrests. For added security, you can also place something heavy on each chair to keep them from tipping, although with most chairs this won't be necessary. Begin the exercise by grabbing one chair in each hand, locking your elbows out, bending your knees, and raising your feet up off the ground so that you're elevated off the floor. To better target the chest you'll want to remember to lean your upper body forward as you perform each rep. So from that locked out the position you'll want to bend your elbows and slowly lower yourself until you feel a nice stretch in your chest and shoulders. At this bottom portion, your shoulders should be about parallel with your elbows or a little lower than parallel and your knees should be pretty close to the floor. Then simply press back up by extending your elbows until you're back to that original locked out position, and from there repeat for reps. Another great exercise for the pecs that you can do anywhere in the plate pushup. Now if you have val slides or furniture movers it's even better, but if you don't, all you need are two paper plates to perform this exercise and that's how I'll be showing it today. To begin You're going to place the paper plates on a surface that'll allow them to slide. Both carpet and hardwood will work, obviously surfaces like rubber and concrete won't. Place your hands onto the paper plates that should be a little wider than shoulder-width apart. Then get into a pushup position and just like before make sure you brace your core and squeeze your glutes and quads so that your body is in a straight line...
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