No need to go the gym and using equipment to build a bigger chest. There are many exercises you can do at home/outside without using any equipment. Use your own body weight as your equipment.
If you really pump up your pecs and build strong chest, you need targeted exercise and that exhaust your chest muscles in a proper way. Here the interesting thing about chest muscles is especially the pectoralis, called as pecs are so huge, and contribute to so many movements. So, you need to do more handful of exercise to build your chest muscle from every angle. Building chest muscle does not have to be complicated. So, why late? Let’s get back to the basics with this best chest build exercise.
Target muscle group- Arms, chest, shoulders, and back.
Classic push-ups and all its variations are the best way you can do to improve the strength of your chest muscles and shape. Major 5 types of push-ups for chest muscle build.
Try to do 3 sets of 10 reps (repetitions) at the beginning, total 30 push-ups. Do it 3 sets of 15-20 reps when you get experience. Take a short break between sets and feel the muscle action.
1. Regular push-ups
Regular push-ups are a classic exercise that indeed challenges your entire body. These push-ups hit your chest and arms. The greatness and beauty of push-ups are you can it anytime and anywhere by using your own body weight, and not require any additional equipment.
2. Incline push-ups
Incline push-ups strengthen your shoulder muscles and the triceps. It is just like regular push-ups but place your hands-on elevated surface, not on the floor. Incline push-ups target your lower portion of pictorial muscles and lower back muscles. It improves the function of moving arm freely, such as in a fly.
Bodygrip Dumbbell Set Combo, 12Kg INR – 729.00
3. Decline push-ups
These push-ups work the upper chest and front shoulders (deltoids). Place your feet on elevated surface area and hands on the floor shown in the picture. This will build your upper pectoralis muscles. Both variation incline and decline push-ups help full-fledged chest muscle build up.
4. Diamond push-ups
Diamond push-ups target anterior deltoids, pectoralis major, and triceps brachii. This push-up is advanced from classic push-ups. Place your hands under your chest in a diamond shape. Lower yourself to the ground level and push back.
5. Wide push-ups
To perform wide push-ups, the upper back and core must remain stable. In this push-up, your rectus and abdominals come into play to hold your trunk in correct alignment. Place your hands on the floor just wider than your shoulder width. Try to bend your elbows to lower your body toward the ground.
6. Spiderman push-ups
Another advanced push-up exercise is spiderman push-up. Benefits of doing push-ups are that helps your chest and arm muscles work harder. Doing spiderman push-ups somewhat different as when you’re the lowest point of the movement, don’t simply raise back, instead lift your right foot off from the ground and bring your knee closer to your elbow. Hold this movement for a while and return to the initial position. Do this on the left leg.
7. Claps push-ups
This push-up requires maximum power and speed, as not everyone can do them at first. Clap push–ups help to build explosiveness of your upper body. Starting position is the same as regular push-up, slowly lower yourself to the ground. Ensure that your elbows don’t flare out and back and core are in align and tight. pushing yourself up as explosively as you can, clap your hands before landing.
8. Staggered push-up
This is another advanced push-up. It helps more shoulder and triceps stability. It strengthens chest muscles, shoulders, triceps, and biceps. Remember your hand position slightly different than regular exercise. Place your hands staggered, with one being higher than other and slightly wider than the shoulder width. Being exercise lower your chest almost touches the floor. Push back yourself as quick as you can. This is one complete rep. Alternate your hand every set.