In recent years, working out at home has become increasingly popular. And for good reason it’s convenient, affordable, and there’s no need to wait for a machine. There’s no need to wait for equipment either you can just jump right in and start working out.
If you’re already at home, there’s no need to pay for a gym membership, and if you don’t have any equipment, you can still work out. Some people prefer to workout at home because they can do it whenever they want, and exercise when it’s convenient for them.
Others prefer to work out at home because of the convenience and low cost. And then there are those people who prefer to work out at home because they want to feel more like they’re in the gym.
If you’re a beginner, I think the best way to start incorporating exercise into your lifestyle is by just doing something every day. The more you get used to it, the more comfortable you’ll feel doing it. Here are 7 workouts you can do at home without weights to pump your chest muscles.
1. Regular push-ups
Regular push-ups are a type of push-up that is done with the hands close together, and the elbows bent at a 90-degree angle. This type of push-up is most commonly used to strengthen the chest, shoulders, and triceps.
How to do regular push-ups?
- Start in a plank position on the ground with your two hands slightly wider than shoulder-width apart, feet together, and core engaged.
- Bend your elbows and slowly lower yourself towards the floor until your chest is close to the ground at least in a 90-degree angle.
- Pause for a moment, then press back up to the starting position.
- Keep your core engaged and avoid sagging in the middle or letting your head or hips drop as you lower and raise yourself.
2. Diamond push-ups
Diamond push-ups are a variation of the traditional push-up that target your triceps and chest muscles. They are performed by getting into the standard push-up position, but with your hands together so that your thumbs and forefingers form a diamond shape.
How to do diamond push-ups?
- Get into a traditional push-up position, with your hands placed close together so that your fingers form a diamond shape.
- Bend your elbows and lower yourself down towards the floor until your chest touches it.
- Push yourself back up to the starting position, maintaining good form throughout.
3. Wide push-ups
Wide push-ups are a variation of the traditional push-up. They are performed by widening the stance of your feet, which will increase the range of motion and target more muscles. Wide push-ups also place more emphasis on the chest muscles and triceps.
How to do wide push-ups?
- To do a wide push-up, place your hands wider than shoulder-width apart on the floor and keep your back straight.
- Lower your body towards the floor until your chest is close to the ground.
- Then press yourself back up to the starting position.
4. Incline push-ups
Incline push-ups are a variation of the traditional push-up that target the chest and triceps muscles. They are performed by positioning your body at an incline angle, either against a chair or on an exercise bench, and then pushing yourself up and down.
How to do incline push-ups?
- To do an incline push-up, you will need to find an incline surface. This can be a bench, a chair, or even a staircase.
- Place your hands on the incline surface with your palms facing down.
- Then, slowly lower your body toward the ground until your elbows are bent at a 90-degree angle.
- Push yourself back up to the starting position and repeat.
5. Decline push-ups
Decline push-ups is the opposite of incline where you place your feet on an elevated surface, thus you being in a decline position. They’re a great way to target the muscles in your chest and shoulders, while also engaging your core for stability.
They can be modified to increase or decrease the intensity depending on your fitness level. Plus, they can be done anywhere with no equipment needed!
How to do decline push-ups?
- To do a decline push-up, you will need to find an elevated surface like a bench or box that is lower than your feet.
- Place your hands on the elevated surface with your palms facing down, then extend your legs out behind you so that your body is in a straight line from head to toe.
- Keeping your core engaged, slowly bend your elbows and lower your chest towards the ground. Then press back up to the starting position.
6. Plyometric push-ups
Plyometric push-ups are a type of exercise that helps improve your explosive power. They are similar to traditional push-ups, except that you push yourself off the ground explosively and clap your hands after descending into the bottom of the push-up. This makes your muscles work harder and improves your ability to generate force quickly.
How to do plyometric push-ups?
- To do a plyometric push-up, start in a push up position on the ground with your hands slightly wider than shoulder-width apart.
- Lower yourself down to the floor, then quickly push yourself back up into the starting position. When you push yourself up, clap your hands together.
- Then quickly return to the starting position and repeat this movement.
Dips are a compound exercise that target the chest, shoulders and triceps. They can be performed with or without weight, and are a great way to increase strength and size in all three of these muscle groups.
How to do dips?
- To perform a dip, you will need two chairs of equal height.
- Place your hands on the chair with your feet out in front of you, then slowly lower your body down until your elbows are at a 90-degree angle.
- Push yourself back up to the starting position and repeat.
- Be sure to keep your back straight and core engaged throughout the entire exercise.
The dip exercise can also be done by standing one a single a bench, sofa or chair.
- To do this first rest your palms on the bench with your feet together on the ground.
- Then, slowly lower your body down until your upper arms are parallel to the floor.
- Make sure to keep your back close to the bench and your shoulder blades squeezed together.
- Hold for two seconds and then press yourself back up to the starting position.
You don’t need weights to get a great chest workout. There are plenty of exercises you can do at home that will help you achieve the results you want. So give one of these seven workouts a try and see for yourself how effective they can be.