*Start your transformation now with brutal chest workouts without weight lifting.*Chest workout is an excellent way to support your breast, improve your posture, and promote better breathing. You can develop a strong muscular chest at home—no need for gym equipment or weight lifting. Home exercise is also helpful in beating the stress caused by corona virus pandemic. According to a , performing chest workouts 2 to 3 times (non-consecutive) a week is more effective. In this article, I will describe the most effective exercises for the chest with bodyweight. Extremely Effective Home Chest Blast Workout 1. Standard Push-Up Standard push-up or press-up is a typical home workout. It strengthens your (shoulders, triceps, biceps, and chest muscles). Step-by-step Procedure: Lie down facing downward and extend your arms under as your support. Put your palms flat on the floor shoulder-width apart. Extend your legs and also attain a shoulder-width distance. Keep your body straight without dropping your hips. Bring yourself down as close as possible to the floor while maintaining a perfectly horizontal position. Tighten your core and body then push yourself back to your starting position. Complete 3 sets of 10 repetitions. Rest for 2 minutes after every cycle. **2.**Wide Push-up This type of increases the strength of your core muscles that helps protect your back and improves your balance and posture. Step-by-step Procedure: Get into a standard push-up position but extend your arms widely - more than shoulder-width apart. Flex your elbows as you bring yourself down on the floor. Push yourself up to your starting position. Complete 3 sets of 10 repetitions. Rest for 2 minutes after every cycle. 3. Incline Push-Up Incline push-up is a variation of the standard in which you'll leaning towards a table, bench, or chair. It put more pressure in your arms and shoulders, providing you the best chest workout bodyweight. Step-by-step Procedure: Get into a standard push-up position, but your body is bending towards a bench, not on the floor. Your palms over the bench should keep a shoulder-width distance. Extend your arms to form a 45-degree angle with your body. Bend your elbows while pushing yourself down the bench. Breathe out as you push yourself up, keeping your body straight throughout the exercise. Complete 3 sets of 10 repetitions. Rest for 2 minutes after every cycle. 4. Decline Diamond Push-Up A decline push-up is a kind of advanced bodyweight chest exercise. It's perfect for you when you're looking for a more challenging variation of a . This exercise trains the muscles in your arms, shoulders, chest, and back. Step-by-step Procedure: Elevate your feet on a chair while you assume a push-up position. Keep your body in a straight-line posture. Your fingers should be touching each other, forming a diamond figure on the ground. Bring your chest down near the floor. Lift yourself back to your starting point. Complete 3 sets of 10 repetitions. Rest for 2 minutes after every cycle. **5.**Uneven Push-Up This variation of regular push-up is a great challenge to your muscles. It improves the strength of your hand (the one rested on the floor) and boosts the overall endurance of your upper body. Step-by-step Procedure: Begin in a standard press-up position but place your one hand over an inverted plastic container. Make regular push-up movements putting a more stretch on your raised arm. Repeat the procedure on the other side. Complete 1 set of 10 repetitions on each hand. Rest for 2 minutes after every cycle. 6. Extended Arm Push-Up Extended arm push-up is also known as a staggered arm push-up. It's an anaerobic workout that helps in your arms, chest, shoulders, and core. Step-by-step Procedure: Position yourself in a standard push-up. Bring your body down just before the floor. Extend one arm forward while maintaining the other in a regular position. Push your body up back to your starting position. Repeat the procedure on the other side. Complete 1 set of 10 repetitions on each hand. Rest for 2 minutes after every cycle. **7.**Clapping Push-Up Clapping push-up is a form of that utilizes the maximum strength of your muscles in a short period. It involves mainly the in your shoulders, triceps, chest, and abdomen. Step-by-step Procedure: Set your body in a standard press-up position. Drop yourself just above the floor. Make a forceful upward push to lift your body and hands away from the ground. Quickly clap your hands. Land on the ground back to your starting position. Complete 2 sets of 10 repetitions. Rest for 2 minutes after every cycle. Conclusion You can develop a bigger chest with home chest workouts using your bodyweight alone. Incorporate those seven bodyweight chest exercises on your workout plan to achieve well-toned upper body muscles. It would be best if you motivate yourself on every workout to attain its full benefits.
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