Home chest workout with no equipment needed

The best body weight home chest workout with no equipment needed

Home chest workout

 What's up,  athletes? It's Gulam Mohiuddin, welcome to another article of fit legends. Today I'm gonna be showing you The best body weight home chest workout with no equipment needed. Let's get started. 

How to build chest with bodyweight

Home chest workout, Alright, so you're probably thinking you need to lift heavy to build a bigger chest. And lifting weights will definitely help but you can also build mass and size using your own body weight. And I'm gonna show you the best body weight home chest  workout. 

Now first off, muscle growth occurs when you tear and break down your muscle fibers during an exercise or a workout routine. Once broken down, then they need to be repaired. And as they repair back together, they repair with thicker and stronger muscle cells and fibers. That's actually called hypertrophy.

And in order to maximize your muscle growth, you must provide your body with enough fuel so that it can begin the repairing process. That is why nutrition plays a big part.

How to get a bigger chest in 30 days at home

If you have enough protein and you have enough sleep. These two things will greatly help your repairing process. Now the reason why weights are very effective for building muscle, is because it's very effective for breaking down muscle and tearing muscle fibers. Allowing your muscles to fatigue a whole lot sooner. But when you don't have any weight or when you don't have any more weight to go up, the way that you reach fatigue and tear your muscle fibers is by extending the time under tension that your muscles are contracting for. So that means longer holds and more repetitions. 

How to give a perfect shape of chest

The time under tension from the increase in repetitions and holds are gonna cause damage to your internal muscle fibers just like when you increase weight when you're lifting. Then the muscle repairing process can begin, which will grow and increase the size of your muscle cells. Building bigger and more solid muscles. And this is why this is the best home chest workout for those of you who don't have a gym or any equipment at all and that are still trying to build solid muscle.

 

 It's not about just training hard, but also training smart. Knowing not just how to train but what to train for. And during this chest workout we're gonna be engaging all the areas of our chest. Our upper chest, our mid chest, lower section, inner chest and outer chest. We'll even be isolating each pec and throwing in different techniques and elements which will maximize and increase the results of your chest and your chest workout. 

The best workout for the chest at home

  These bodyweight exercises work chest

So let's get right into this, we have eight exercises. 

1. REGULAR PUSH-UPS: The first exercise is just regular push ups. So this is an exercise you'll already wanna have mastered if you're gonna start this routine. But we're gonna keep our body straight from our heel to our shoulder. We're gonna keep our hips tight, tucked. 

And when we come down we're gonna come down slightly forward and come back up. Make sure to engage your core and breathe the whole time. Let's go for 20. We're gonna be doing high reps because we really want to reach hypertrophy and tear those muscle fibers. Alright, nice little   warm up. 

 

 

90 degree hold

2. 90 DEGREE HOLD: So the next exercise we have is gonna be a 90 degree hold. This is gonna be an Isometric position. Isometrix are a great way to build muscle as it pumps a lot of blood into your muscle the longer you keep a muscle contracted or maintain that holding position. So we're gonna go with a 15 second hold. If you can't hold for the full 15 seconds. cumulate that time with the minimum amount of rest possible.

For example, try three 90 degree holds for 5 seconds each. Alright, we're gonna go for it. For this exercise, I like to start from a push up position. Come all the way down, keeping your core tight so that your hands are at your waistline. You wanna hold this position and if you can, lean forward enough so that your feet come off the ground. (drum and bass electronic music) Alright, perfect.

 

3. PUSH-UPS IN A CIRCLE: Next one we're gonna get into is push ups in a circle. Now this exercise is really good for your outer and inner chest. And you're actually gonna be isolating one pec as you go from one push up to the other. So this is a great exercise. Let's go eight to the left and then eight to the right. Keep the core tight. Push up, let's go into a diamond, open, closed. Oh, alright. 

 

4. ARCHER PUSH-UPS: next, we have archer push ups. And let me tell you how I like to do these. Now this exercise is gonna isolate your pec a lot more and with that intense stretch you're gonna be tearing deep into those muscle fibers. So let's go into a wide push up position. Now, choose one arm you wanna go down on first. 

And keep that other arm as straight as you can. I like to do one side first. And then go for the other. And then I like to come back to the top and I like to do one one each side to really make sure I hit the hypertrophy. Who! Alright, you should definitely start feeling that right about now.

 

5. EXPLOSIVE PUSH-UPS: Next exercise we're gonna go into is definitely a killer. It's gonna be explosive negative push ups. A little story about this exercise, one time I did a workout routine with explosive negative push ups, just 10 reps. And the next day I was flying through normal explosive push ups for 30 reps. 

So I had to throw this exercise into this routine. Let's for 10. So you wanna come down as slow and controlled as you can. And then you wanna explode as hard as you can. Who! Yeah, that one's definitely a killer. 

 

6. INCLINE DIAMOND PUSH-UPS: Next, we're gonna be doing incline diamond push ups. I'm gonna add a little technique to it, so check this out. Diamond, incline. Keep your body straight just like a push up from your heel to your shoulder come down, elbows in, right back out maintaining form.

 When you get to the top though, this time I want you to have the outer part of your hands, try to come up and touch each other, just like that. Now, as you can see, when I do that, it squeezes and engages my upper pecs. 

When we do these reps, do them just like that. We're gonna go for at least 15 but you really want to create hypertrophy, do as many as you can. If you could do 20, even better. Let's go for it. 

 

7. DECLINE PUSH-UPS: Next we're gonna go for elevated push ups. Put your feet elevated, keep the form. Let's go for 20. Who! Oh, if you weren't fatigued before, you should definitely be fatigued now. 

And that's why I have the last exercise to really tear those deep muscle fibers and increase that time under tension. We're gonna go for just one push up. 30 seconds going down and 30 seconds going up. Let's go for it. 

 

Remember to breathe the whole entire time. And do not break form, no matter what.

 Engage everything, contract. Then we have the last move. Three more rounds to go and that will complete.

 The best body weight home chest workout with no equipment needed. 

And as you can see, it's just round one and I'm already pumped. So I'm gonna go ahead and finish this routine. 

But thank you guys, so much, for visiting my blog. If you enjoyed the content or you learned something,. Share this article with a friend that's trying to build muscle from home. Comment down below, let me know what you want the next content to be about.

 

Topics covered:-

 

chest workout at home with dumbbells

chest workout at home without weights

chest workout at home without push-ups

hardest bodyweight chest exercises

Body weight exercises with no equipment

How do I build chest muscles without weights?

How many pushups a day should I do to get ripped?

How can I get a bigger chest in 30 days at home?

Will 100 push ups a day build muscle?

Does 200 pushups a day work?

Will 50 pushups a day do anything?

What will 1000 pushups a day do?

Will 30 pushups a day do anything?

Will 20 pushups a day do anything?

Can you get ripped from push ups?

What is the 100 pushup a day challenge?

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