CHEST WORKOUT AT HOME WITHOUT ANY EQUIPMENTS.

 Chest is something which makes a man looks more aesthetic. Having a big and shredded chest will attract all the Senoritas you have ever wished for. But building a proper and attractive chest without any equipments is difficult and that's why today I am going to mention some of the craziest chest workouts which you can perform at home without any equipments and believe me it will surely attract your lovely Senorita towards you. 

So, let's get started!!

First of all we need to understand the anatomy of our chest.

Our chest is primarily consists of two muscle groups - Pectoralis Major and Pectoralis Minor. Together they form  compound muscle group.

As these muscles are a compound muscle group that's why you can train these muscles simultaneously. Engaging one muscle group will automatically work on other muscle groups.

So, the First exercise we are going to perform is:

1. Burpees: This is a cardiovascular workout basically used for anaerobic movements. This is a push-up and squat combo workout. To start, keep your back straight and slowly down in a squat position. Now, do a push-up after you come all the way down and simultaneously jump with your arms above your head. While going down breathe in and while coming up breathe out. Don't take rest in between the squat and push-ups.

SET: 2 Sets of 10 Repetitions.

The Second workout we will perform is :

2. Wide Arm Push-ups: This is a great workout for beginners who want to build a bulky chest. This exercise focuses on the Pectoralis Major mainly and it became difficult to perform with increase number of repetitions. To start, keep your arms as wide as you can from your body. Now, keep your feet close to each other and form a posture as shown in Fig. 3 of the last workout. Slowly move down while you inhale and then slowly move up while you exhale. This workout should be performed in a slow pace and not rapidly.

SET: 3 Sets of 12, 10 and 8 Repetitions.

The Third workout we are going to perform is:

3. Diamond Push-ups: This workout focuses on chest and triceps simultaneously. It is harder to perform than the previous workout but this is more effective. In chest, it focuses on the middle portion. Thereby performing this workout will fill the gap between the two chest muscles making it more healthy and aesthetic. To start, close your hands near to your chest. Now, make a diamond shape with your hand and maintain the wide arm push-up posture. Inhale slowly as you go down and exhale slowly as you came up.

SET: 3 Sets of 12, 10 and 8 Repetitions.

Fourth we are going to perform is:

4. Incline Push-ups: This is the elevated version of regular push-ups. Everything remains the same except that you are going to be at an angle of 45 degrees from the ground. Again, this workout can be done in wide arm and close arm both but I will personally suggest to perform this workout in wide arm as this will create more muscle tension. To start, find a place which is a little higher from the ground. It specifically does not have to be 45 degrees. Now, place your arm as wide as possible on that surface keeping your feet on the ground. Inhale slowly as you go down and exhale slowly as you came up.

SET: 3 Sets of 12, 10 and 8 Repetitions.

Fifth we are going to perform is:

5. Decline Push-ups: This is again the decline version of regular push-ups focusing mainly on the Pectoralis Minor or the lower chest. Performing this workout will give your lower chest a proper definition. Again, options for both wide arm and close arm are there but I will personally suggest to perform it in wide arms. To start, keep your feet at an inclined surface while keeping you hands wide on the ground. Now, your chest will only come down and not your hips so try to keep you hips higher. Inhale slowly while you go down and exhale slowly while you came up.

SET: 3 Sets of 12, 10 and 8 Repetitions.

Sixth we are going to perform is:

6. Spider-man Push-ups: Now, this may sound similar to something superhero related but this is a workout form. This is basically a whole body workout including the quadriceps of your legs and the obliques. This workout is a little bit difficult to perform but at the same time very effective for your entire body. To start, make a regular push-up pose with wide arm. Now, while going down bend your knees on one side and again while moving up make your feet normal. Again, repeat this process on the other leg. Inhale while you go down and exhale while you came up.

SET: 3 Sets of 12, 10 and 8 Repetitions.

Last but not the least we are going to perform:

7. Wall Stretch: This is not a workout but a must perform stretching to complete the chest routine. This reduces muscle pain that are caused due to muscle wear and tear in the Pectoralis muscles. This also reduces body stiffness. To start, lean your body with the help of your hand against any door frame. Now, stretch forward while keeping your arms steady. Hold in that position for about 10 seconds then take rest. Again repeat this process for 3-4 times. 

The above workouts can be performed 2 times a week for about 45 minutes. All are very effective workouts and will surely help in building a muscular chest. Try to perform all the workouts and let me know in the comments if this helps you or if there is any mistake. 

THANK YOU.