People do not have to work out with equipment or at a gym to build chest muscle. Instead, men and women can perform freehand exercises with or without everyday items around the house. These items can include a bench, chairs or even a pillow. Perform up to four exercises about three days per week. Focus on all areas of the chest, like the middle, lower and upper chest area, for a more proportional chest appearance.
- Skill level:
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Things you need
- Three chairs
- Saw horse
Find a spare bedroom or basement in which to work out. Set aside an area in that room to perform your chest exercises.
Do push-ups on the floor to work the middle part of your pectoral or chest muscles. Place both hands on the floor, then lift the rest of your body up on the balls of your feet. Keep both feet together. Inhale, then slowly lower your upper body down until your chest touches the floor. Exhale as you push yourself back up until your arms are fully extended. Do three sets of 50 reps, or as many as you can do each set, according to musclenet.com.
Perform push-ups on your knees if you are a beginner or a female who cannot do regular push-ups. Build your upper-body strength up until you can start performing regular push-ups. Face a wall and place both feet together about 2 feet from the wall. Put both hands on the wall and perform wall push-ups as an alternative to knee push-ups.
Perform push-ups by elevating both feet on a chair, bench or bed to work your upper chest muscles. Do three sets of as many reps as you can perform.
Perform push-ups between two chairs, with both feet on the floor and your hands on the chairs, to work your lower chest. Do three sets of 10 to 12 reps, or perform as many reps as you are able each set.
Perform the lower-chest exercise called dips by supporting your body weight between two saw horses. Slowly lower your body up and down with your knees bent, inhaling as you go down and exhaling on the way up. Do three sets of 10 repetitions.
Tips and warnings
- Continue to stick to a regular chest workout routine, as results will occur gradually. Enhance your chest muscle growth by eating high-protein foods like tuna, fish, chicken, turkey, beef and eggs.
- Never perform a particular exercise if it hurts your shoulders, elbows or any other areas of your body. Stick to exercises that do not cause you pain.
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