No bench press? NO PROBLEM! If you want to build chest muscles without using weights, this article will show you a FAST and very effective way to achieve that!
You don’t need a bench or weights to get developed pecs! You don’t even need a gazillion different home bodyweight exercises.
You really only need ONE exercise.
Well, technically, several variations of one exercise, and that is PUSH-UPS!
Before we give you the free workout, we want to cover a few questions you may have about who this workout is designed for and why it’s so effective.
If you don’t care about any of that and just want our FREE WORKOUT, just scroll down! For everyone else, let’s dive in!
WHY EVERYONE SHOULD DO THIS CHEST WORKOUT….
Not sure there is a single man on the planet that doesn’t want a nice set of pecs!
So getting guys to train their chest isn’t a problem.
But for whatever reason, many ladies often neglect chest exercise. This is a mistake for several reasons, but especially if you want sculpted shoulders and arms!
You see, those are secondary muscles used in many chest exercises like the ones we are showing you today!
If you want a nice balanced upper body – you need to include some chest exercises, and the home bodyweight chest workout we are showing you today is an excellent one for you to try!
WHY YOU DON’T NEED WEIGHTS TO BUILD A SCULPTED CHEST…..
When most people think about building a strong and massive upper body, the first exercise that comes to their mind is the bench press. Without a doubt, that is a very effective strength training exercise.
But what if you can’t go to the gym for some reason, are traveling, or don’t have a bench and weights at home? Does that mean you have no chance to build powerful pecs?
Absolutely not!
You can have a very efficient chest workout without a bench or a single weight. The solution is bodyweight exercises, mainly push-ups.
WHY PUSH-UPS ARE (kinda) KING…
As we touched on above, the workout we are doing today is ALL PUSH-UPS.
That’s right, every single exercise is a push-up variation.
This is because .. PUSH-UPS WORK!
Compared to what most consider the king of chest exercises (bench press) push-ups are often seen as less effective. We are going to have to disagree.
Remember … super heavy loads don’t always result in the most significant gains!
Your goal is constant MUSCLE TENSION, and push-ups are a superior way to keep tension on your pecs!
Don’t believe us?
There have even been studies performed that show push-ups are just as hypertrophic as bench pressing (when progressive overload techniques were used, which we will discuss later.)
Push-ups are hands down among the best and most versatile exercises you can do.
They are great because you don’t need any special equipment. So long as you have a bit of open space, you are good to go!
ALRIGHT .. ENOUGH CHIT CHAT .. LET’S GET TO THE FREE WORKOUT!!
Find a small open space, a timer, and let’s pump up your pecs in 7 minutes flat!
Oh, and don’t let the first minute or two of his workout fool you! It starts out relatively easy… but it gets MUCH harder as you go!!
QUICK 7 MINUTE AT HOME CHEST WORKOUT
If you aren’t sure how to properly execute any of these movements (remember proper form is key) or want to do this workout IN ACTION with us – VIDEO BELOW!
Structure: 30 seconds on/30 seconds off for each exercise. Go down the list in order. One round is 7 minutes!
Exercises:
Regular Pushup
Single-Leg Pushup (left)
Single-Leg Pushup (right)
Close Grip Pushup
Wide Grip Pushup
Side Pushup (left)
Side Pushup (right)
WHAT IF YOU DON’T FEEL CHALLENGED ENOUGH?!
If you don’t feel like this workout is advanced enough for your fitness level, or you want to focus on progressive overload in the future, there are a few ways you can make these movements MUCH harder!
- DO MORE: Add in another round or tow, or increase the work time for each exercise.
- LESS REST: Instead of 30 seconds of rest, try 20, 15, or even 10 seconds.
- CHANGE YOUR TEMPO: Instead of performing the push-ups at normal speed, try going SLOW on the way down. Take at least 3-5 seconds to lower your body, then press up quickly!
- ADD PAUSES: Once you are at the “bottom” of the push-up, take a second, or two, or even three, and hang out down there before powering up! Just don’t add a pause at the top – that is the easiest part of the movement!
- ADD “WEIGHT”: Yes, the purpose of this workout is that you don’t need to use any weight. But you likely have tons of things around your house you can use to add resistance if you want to make it more challenging.! Add a resistance band, put some books on your back, or even ask your kiddo to hop on! Get creative!
CAN YOU REALLY GET A HUGE CHEST WITH NO WEIGHTS?!
We don’t want you to think you can build a chest like Arnold Schwarzenegger with home bodyweight exercises. Obviously, if your goal is to get MASSIVE bodybuilder pecs, you should go to the gym and pile on the weights.
But, most people simply want a nice developed chest. With chest workouts like the one we showed you today, you can no doubt build a strong and formed upper body – especially if you follow the progressive overload tips provided above!
WHAT IF YOU WANT HOME WORKOUTS FOR OTHER BODY PARTS?!
We have a YouTube channel with thousands of FREE workouts similar to this one that covers all body parts. But if you want to get serious about your home workouts, we also have a brand new program called MOVE.
All of the workouts in this 30-day program can be done in about 20 minutes or less, require no equipment, and are different EVERY single day – which keeps those muscles guessing and growing! Learn more HERE!
WHAT ABOUT DIET? ISN’T THAT ALSO IMPORTANT?
Yes, your diet is crucial for both building muscle and losing body fat. The key to eating for your goals is knowing your BODY TYPE!
Actually, your workouts should be catered to your body type as well. That is why we created a FAST & FREE BODY TYPE QUIZ!
In just seconds, you will know your body type and be given tips to help you eat and train in a way that will get you the fastest results possible!
If you have any other questions ….
About this home chest workout, our MOVE program, the FREE BODY TYPE QUIZ, or anything else – feel free to reach out!!