I like body-weight exercises and I believe if they are done right with the right amount of reps and sets with minimal rest periods they produce great results. If you want to build a decent lean muscular body and you don't have access to the gym then body-weight exercises are the type of exercises you should do. Today I will be sharing a video of a workout you can do at home to build a great chest, say goodbye to being chest-less and say goodbye to man boobs.
Weightless Chest Workout:
The workouts shared in the video above are:
- The normal push up - you should do this at a steady pace, don't rush it take the same amount of time going down as you do going up. Do 3/4 sets of 15 to 25 reps. 3 sets when you do 20 reps or above, 4 sets if you do less than 20 reps.
- Decline push - I think this is actually more difficult then the horizontal push up above and focuses on your upper chest. Do the like the normal push up when it comes to sets and reps.
- Incline push up - I feel this is the easiest push up with the exception of lady push ups (with the person on their knees). Reps and sets are the same as the two other push up exercises above it.
- side to side push up - this is an advanced push up and is more difficult than the 3 push up exercises above. With this push up you are always leaning on one side more than the other and therefore use one hand to push you up whilst the other hand serves just as a balancing aid. You have to do these side to side push ups till failure I cannot tell you what reps to aim for.
- Dips - I like the dips whereby you lift your whole body-weight, I am not a fan of bench dips as they significantly reduce the load on your pecs and triceps. Find a place like between two branches or any that resembles a dip station where you can fit in between and raise and lower yourself for reps. You can do these till failure or do 3 sets of 10 reps.
If I am doing all these exercises together I usually do the horizontal, incline and decline push ups together then I finish off with one other exercise either the side by side push up or the dips or both of them depending on how strong I am feeling that day. Also I sometimes do 3 sets of one type of push up then follow it with 3 sets of a different push up or I alternate by doing 1 set horizontal, 1 set decline, 1 set incline and I repeat this 3 or 4 times depending on the reps i was doing.