How to Train Chest Muscles Without Weights

The pectoral muscles are a muscle group that needs attention in any exercise program. A muscular body without adequate pectoral muscles would look awkward and disproportionate. For men as well as women, strong pectoral muscles make everyday tasks easier, such as when pushing heavy objects like a lawn mower. ^{[1] X Source of Research} Most muscle groups such as thighs, calves, arms and abs can be worked out easily without weights or other equipment, but many people assume that chest training also requires going to the gym. . However, there are many chest exercises that you do not need to use equipment when doing, or just use furniture in the house.

Table of Contents

Do push-ups

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Basic push-ups. There are many variations of push-ups that can help develop chest muscles, but for beginners, basic push-ups are perfectly suitable. ^{[2] X Research Source} But when you start doing push-ups, avoid lowering your chest too close to the ground. Lowering yourself too close to the floor can tear your shoulder muscles. You will gradually lower your body to the ground more and more during the exercise.

Lie face down with your hands on the floor just below your shoulders. Keep your back straight so that your feet and shoulders form a solid straight line.
Bend your arms to form a 90-degree angle, then straighten your arms and push yourself up to complete a beat.
Raise and lower your body slowly and steadily. Do as many times as possible.
If you’re just starting out, you may need to push up with your knees on the floor, but keep your back and hips straight.

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Uphill push-ups. Similar to a basic push-up, but you rest your hands on furniture that allows your body to lie on your side, like a couch, regular chair, or desk. ^{[3] X Research Sources}

Lie face down with your hands on the bench. Place your hands slightly wider than shoulder-width apart, feet hip-width apart with toes resting on the floor. Try to keep your back and legs as straight as possible.
Then lower yourself slowly and steadily so that your chest is only a few centimeters from the chair.
Return to the starting position by straightening your arms and repeating.
Uphill push-ups are an easy variation, suitable for beginners. ^{[4] X Research Sources}

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Push down push down. Find a sturdy chair or bench that won’t slip on the ground, able to support your body weight. Then get into a basic push-up position but place your feet on the chair instead of on the ground. Keep your back straight so that your feet and body form a straight line parallel to the floor. ^{[5] X Research Sources}

Place the chair against the wall for added stability.
Bend your arms to form a 90-degree angle, then straighten your arms and push yourself up to complete a beat.

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Clapping push-ups. To do a clapping push-up, you start in a low lying position in a basic push-up position. Then quickly push your arms up and kick your body off the ground. Clap your hands on your chest or clap your hands together and then quickly bring your hands back to the starting position. ^{[6] X Research Sources}

Clap push-ups are a harder variation to do. Don’t try this move until you can do a lot of basic push-ups with ease.

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One-leg push-ups. Start in a basic push-up position with your feet hip-width apart or wider. Raise one leg so it’s suspended on the ground, then perform the same movements as with basic push-ups. ^{[7] X Research Sources}

After doing a few reps, switch legs. For example, try doing five push-ups with your left leg up, then do another five with your right leg up.
Squeeze your glutes while exercising. ^{[8] X Research Sources}
If you want, you can train your legs during pushups by bringing the knee of your raised leg toward your elbow while you’re pushing up, and switch legs for each rep. Some people call this move a “reptile” or “lizard” push-up. ^{[9] X Research Source}
The wider the feet, the harder the push-up is to do because more of the body weight is pushed toward one arm. ^{[10] X Research Source}
One-leg push-ups are one of the hardest variations to do. ^{[11] X Research Source} It may take some time to practice this variation.

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Backpack push-up. If the basic push-up and its variations are starting to become too easy, you can increase the weight and pressure of the move to make the session heavier. A simple way is that you wear a backpack when doing the aforementioned push-ups. ^{[12] X Research Source}

You can gradually increase the weight as your muscles grow by putting heavier objects in your backpack.

Back biceps dip

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Find something to keep your hands on. This exercise is easiest to do with parallel bars in the gym. However, you can improvise with a sturdy chair. Stairs or the edge of the tub can also be used. ^{[13] X Research Source}

Make sure the chair is firm and stable. If it breaks or moves during exercise, you could be injured.
Do not attempt to perform on hardwood floors or other slippery surfaces that can cause the chair to slide easily.

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Start dipping your biceps. Sit on the edge of a chair or arm support. Place the heels of your hands on the edges of the chair, fingers cupping the edge of the chair. Lower until your arms form a 90-degree angle, then raise yourself up until your arms are straight. ^{[14] X Research Source}

The biceps dip is a great way to work out the internal pectorals, which are rarely used in push-ups.
Beginners can practice biceps dips by placing their hands on the surface of a chair, legs stretched out in front of them, and the backs of their heels touching the floor. ^{[15] X Research Source}
When you’re new to biceps dips, be careful how deep you want to dip. Gradually increase this range until you can lower your upper body and form a 90-degree angle at the elbows. Never bend the elbow less than 90 degrees, or the shoulder can be injured.

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Dip your biceps when wearing a backpack. When the usual biceps dip becomes easy, you need to increase the weight and pressure of the exercise. Carrying a backpack is easy and simple, and you can gradually increase the weight of the backpack to meet your training needs.

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Change foot placement. You can increase the difficulty of the exercise by changing the position of your feet. The easiest way is to rest your feet on the chair. You can also lift one foot off the ground while dipping.

Do stretching exercises

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Chest muscle stretch. Stand with your arms stretched out in front of you and your hands clasped together. Keep your elbows straight and quickly bring your arms back as far as you can, then bring them back to the starting position. ^{[16] X Research Source}

Do 10 reps and increase the speed after each beat.
This exercise also works for the back.

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Back-elbow exercise. Stand up straight, place your hands on your lower back. Fingers pointing down and elbows pointing out. Gently move your elbows back and inward as far as you can, as if you wanted to touch your elbows. Then return to the original position and repeat. ^{[17] X Research Source}

This exercise also works for the shoulders.

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Stretch with your hands behind your head. Sit with your back straight on the floor with a support person standing behind you. Place your hands behind your head and push your elbows back as far as you can. Then have a support person hold the elbows while you gently pull the elbows forward, keeping the hands stationary. ^{[18] X Research Sources}

Each beat should last about 10 seconds.
The support person is not allowed to let the elbow move while you are pulling the elbow forward.
After each beat you should relax, and ask a support person to pull your elbows back to stretch the chest muscles, but only to the extent that you feel comfortable.
To avoid injury, you must let your support person know when to stop pulling.
This exercise also works for the shoulders.

Advice

Pay attention to the posture. Poor posture can cause the pectoral muscles to shrink over time as the shoulders fall forward. ^{[19] X Research Source}
Strong pectoral muscles aren’t just for cosmetic purposes. They make it easy to push lawn mowers, supermarket carts or strollers, and improve your performance in pitching sports, as well as swimming and tennis. ^{[20] X Research Source}

Warning

When using a backpack or any other weight gainer during a workout, always start with the smallest weight and increase it gradually. This means that you will start with an empty backpack and gradually increase the weight of the backpack. If you misjudge the difficulty and start with too much weight, you may not be able to bear the weight and cause muscle injury or tear.
Don’t exert yourself too much. These exercises may be a little painful for the muscles but will not cause pain in the joints or other parts of the body. If pain persists due to exercise, stop exercising and consult a doctor.
Gradually increase the weight of chest exercises to prevent injury. Shoulders are prone to injury and also recover very slowly.
Doing push-ups too often and too much can cause wrist injury, especially if you have an underlying problem like carpal tunnel syndrome. If you have pain while doing push-ups, consult your doctor or do push-ups on your fists or on specialized bars to keep your wrists straight. ^{[21] X Research Source}

Steps

Do push-ups

Back biceps dip

Do stretching exercises

Advice

Warning

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