Hitting the gym is not the only way to build a massive chest. It is quite natural that going to the gym is not a cup of tea for many of us. In that case, we recommend doing exercises and workouts at home to build a colossal chest. When you do chest workout at home regularly, your every muscle in your upper chest is active. But there are some specific workouts for building a massive chest. This article will suggest you about the top 10 exercises to build a massive chest without going to the gym; from these, you can even choose the best exercise for chest that will give you superb results, or also try a few of them daily at home.
1. Push-Ups for Building Upper Body Strength
Push Ups is the most effective way for increasing upper body strength. Muscles involved in the exercise are triceps, shoulders and pectoral muscles. Traditional push-ups also engage the abdominal muscles and thus make the lower back stronger.Keep your hands below shoulders. Your back, head and buttocks must be in straight line. Extend your legs so your toes are at right angle to the ground. Push your shoulder blades down and then return to the starting position. Lower your body so your elbows are at right angle.Try out two sets of 10 reps.
2. Perform Diamond Push- Up
Diamond push-ups are beneficial for building strong chests, strong triceps, a strong core and a strong front part of your deltoids. Put your hands together directly under your shoulders. Your index fingers and thumbs must touch each other so they can form a diamond shape. Extend your arms so your head, back, buttock and feet form a straight line. Put your body weights on toes keeping them at 90 degree to the floor. Pull your chest towards the floor keeping your back straight and just above the floor. Then push your back to the starting position. Repeat this pattern for 10 times.
3. Incline Push Up For Beginners
Incline push up is ideal for the beginners for building a colossal chest. Muscles involved in incline push-ups are triceps, chest, shoulders and back muscles. Incline push up is beneficial for strengthening lower chest and back.Stand before a bench or table. Put your hands and shoulder- width apart on the edge of table. Aligning your feet keep your arms and body straight. Pull your chest to the edge of the table and inhale. Your body must be straight throughout the movement. Push back your body to the starting position unless your elbows are straight.Repeat this pattern for 10 times.
4. Elevated Push Up
Elevated push up is an effective way for building a massive chest. As it is easier than any other push up workouts, it is mainly for beginners. Chest and shoulder muscles are involved in elevated push up.Put your hands shoulder-width apart from each other holding your chest at arm’s length. Put your toes on the top of a bench. Pull your chest to the floor and inhale. With the help of pectoral muscles, push your body back to the starting position and exhale.Perform three sets of 10 reps.
5. One-Arm Push Ups
One of the most challenging and difficult body weight movements is one-arm body weight movements. It makes your chest, arms, shoulder and core stronger.Put one arm on a bench directly under your shoulder. Spread your feet wide apart. Place your free hand against your lower back. Pull slowly your body near the floor and push the body back to the starting position.Repeat one set of 15 reps on each side.
6. Gorilla Push Up
If you want to challenge yourself, try out gorilla push up for building a massive chest.Keep your hands below shoulders. Your back, head and buttocks must be in straight line. Extend your legs so your toes are at right angle to the ground. Now, you need to pull down the shoulder blades and after that come back to your starting position. Lift your body from the ground and clap. Perform one set of 5 reps.
7. Back Pack Push Up
If you wear a back pack while doing normal push up, then this exercise will add weights and strengthen your muscles.Put a heavy object on your back. Keep your hands below shoulders. Your back, head and buttocks must be in straight line. Extend your legs so your toes are at right angle to the ground. Now, just try and pull down your shoulder blades and then come to your starting position again. Repeat two sets of 10 reps.
8. One Leg Push Up
One of the most challenging and difficult body weight movements is one-leg push up.Place your arms shoulder-width apart directly under shoulders. Put your toes on the floor at right angle. Launch one foot from the ground. Lower your shoulder blades until the chest almost touches the floor. Push back the body to the starting position.Repeat 1 set of 5 reps.
9. Dip Workout
Dip increases upper body strength. So it is an effective workout for building a colossal chest. Muscles involved in this workout are triceps, pectorals muscles and rhomboid muscles.Holding the parallel bars jump up and place your arms straight. Bend your arms and lean forward. Dip down unless your shoulders are directly under your elbows. Again push your body back to the starting position by straightening your arms. At the top, lock your elbows.Repeat this movement for 10 times.
10. Standard Planks
To achieve a massive chest, you don’t need to go to the gym or you don’t need equipment. Use your own body weight and achieve a bigger chest at home. Just follow and do regularly the above- mentioned exercises.What matters most is the number of times you are doing these workouts. The above article suggested you about the top 10 exercises to build a massive chest without going to the gym; from these, you can also pick and choose the best exercise for chest that will give you great results, or also go with a few of them regularly at home.