Target your every chest muscle with these Chest exercises

Chest exercise

Are you looking chest exercise without any equipment? You can grab your exercise from here in this article guys i'm giving you simple body-weight exercise to gain chest muscles. In this article you get to known how to target every single muscle of the chest. You don't need any equipment but if you want and ready to do harder versions of these exercises, you can add some weight. To add weight you can add weight jacket or simply a bag which is full of heavy stuff. Before you start any of these exercises I recommend you to do Warm up and after completing exercise do Stretching. Warm up help's you in not getting cramp and prevent from injuries. Stretching is extremely effective in gaining muscles. Before we get to the exercise, it's useful to collect information about some chest fundamental muscles. 

Chest exercises

Push Ups -  

The push up requires the work of many muscle groups, with one of the primary muscle groups being the chest muscles.

Wide Push ups:-  Wide grip push-ups are very commonly used by those looking to really optimize their press-up strength and are similar in most ways to a regular push-ups or even a diamond press-up.

Perform a wide push-up in a way similar to that of a regular push-up:

Step 1: Place your hands wider than shoulder-distance apart (about one and a half times as wide); keep your fingers pointing forward.

Step 2: Extend your legs fully behind you and tuck the balls of your feet into the floor.

Step 3: Tighten your core, keep your back flat and your buttocks squeezed.

Step 4: Slowly lower down until your chest touches the floor, keep your elbows straight above your wrists.

Step 5: As soon as your chest touches the floor, push away from the ground and return to the starting position with your elbows fully extended.

Decline push ups:- If you look at the classic incline bench press, you will see that your upper arms are aligned not directly in front of your torso but at an angle upwards from that position. This shifts the focus to the clavicular fibers of the pecs and helps you to build a bigger upper chest. If you want to recreate this with a bodyweight chest exercise you can do at home you simply have to change the way you do normal pushups. By doing a decline push up, you will recreate the same position of your arms and therefore hit the same area of your chest. Decline Push Up works the upper chest and front shoulders (delts) more than the regular or incline variation.

How to perform decline push ups 

Step 1: Choose a stable surface about 2' to 2.5' ft. height e.g Chair or box

Step 2: Put your toe on chair/box . 

Step 3: Put your hand ground directly under shoulder.

Step 4: Up your chin,  don't look down to ground.

Step 5: Maintain your Form (posture) .

Incline push ups: - To hit more of the lower chest and prevent that saggy chest and pecs, you want to perform incline pushups. The incline pushup angles your body upwards but your arms downwards (similar to the position they will be in when doing the decline pushup). Because of the angle, the Incline Push Up works your lower chest and back more.

How to perform Incline push ups 

Step 1: Put your hand on chair/box .

Step 2: Hand should be straight under shoulder.

Step 3: Take care of your form, elbow should go backward in V-shape.

Step 4: Touch your chest with chair.

Step 5: Don't do fast, maintain a constant speed.

* Click here to get workout program for chest*

Dips - When it comes to building chest muscles, most people will think of the Bench Press first. But if you do them right, Dips can give you much more benefits.

For best chest building results you’ll need to learn how to perform Dips that target the chest more than the triceps. The Dips are great in targeting the outer chest. This kind of exercise makes your chest look not only bigger, but also wider. 

How to perform Dips 

* For this exercise you will need access to parallel bars. You can also use two parallel chairs.*

Step 1: To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

Step 2: While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

Step 3: Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. 

Step 4:  Remember to squeeze the chest at the top of the movement for a second.

Step 5: Repeat the movement for the prescribed amount of repetitions.




To get fast and more profit from Dips exercise do some Variations:


If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

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