How to Build Your Chest Without Lifting Weights

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To build up the chest muscles without lifting weights, do a few sets of elevated push-ups with the legs elevated onto a yoga ball or chair, which puts more emphasis on the chest muscles. Use the weight of your own body to build up chest muscles with exercise advice from a gymnastics teacher in this free video on physical fitness.

Part of the Video Series: Fitness & Exercise
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Video Transcript

Hi, I'm Rebecca. I'm here at Encore Gymnastics, and I'm here today to talk about how to build your chest muscles without lifting weights. We're going to start with an elevated position. We can use the couch or a yoga ball, or any kind of elevated soft surface that we can lift our legs onto in a push up position. Any time we do push ups, we're building the arms, the biceps, triceps, sometimes the lower arm muscles. And always using our chest and our stomach to support us. When we lift our legs into an elevated position, it puts more emphasis on our chest muscles. We start with our hands placed on the ground, and put our feet into an elevated position. Only go as high as you possibly can go. This is pretty high, for more advanced push up person. We go down, touch our nose, and press up. Keeping our stomach nice and tight so that our body doesn't sink in, and hurt our lower back. We can also press all the way in to almost a handstand position, bend our elbows and come back up, and that puts even more emphasis in the chest muscles. Like I said, any time you use a sturdy surface, it's going to be a little bit easier. If you try to use a yoga ball, it's for a more advanced position, and your holding your body even tighter working those chest muscles even more. And that is how to build your chest, without using weights.

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