7 Best Bodyweight Chest Blast Workouts



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 study, 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 upper body muscles (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 push-up variation 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 push-up in which you'll elevate your upper body 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 basic push-up. 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 build the muscles 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 plyometric exercise that utilizes the maximum strength of your muscles in a short period. It involves mainly the muscles 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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