How to Work Out Your Chest Muscles at Home Without Weights
You don't have to start lifting weights to build huge chest muscles because you can enlarge your pecs by staying at home and exercising. If you think you need to go to a gym or hire a personal trainer to help beef up your body and make your chest muscles bigger, there is a better alternative: Do routines that are specifically designed to work out the chest area with three specific exercises.
Instructions
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Warm up your shoulders, arms and back by doing shoulder rotations. Put your arms to the side and move them in a clockwise circular motion. Clench your fists or keep your fingers pointed. Make six-inch circles using your arms, and then create 12-inch circles or even wider. Also move your arms in a counter-clockwise position.
Warm up your back by twisting from side to side, or bend down to touch your toes.
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Do chair push-ups to provide you with a better stretch to promote muscle growth. Place two chairs about 18 inches apart, seats facing each other, plus another chair behind the first two. Place your hands on the chairs' seats while your feet are propped on the rear chair. Get up on the balls of your feet, and keep your back straight. Do push-ups between the two chairs 10 to 15 times.
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Perform decline push-ups to target your upper chest muscles, giving you a more balanced appearance. Position yourself for push-ups with your hands on the floor. Elevate both feet on the bench, and raise your feet higher to increase your decline angle. Keep your elbows are cocked outward while you lower your chest to your floor, and do 10 to 15 reps.
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Do dips to build the lower muscles on your chest. Place your hands on the tables about two feet apart while you position your body between them. Bend your knees as you place the weight on your hands. Lower your body down between the tables, and push yourself back up. Do 10 to 15 reps.
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References
- Photo Credit Dustin image by mhiser from Fotolia.com
