The chest muscles, also known as the pectorals, are one of the largest muscle groups in the body. Equipment like dumbbells, barbells, benches and weight machines are often used to work the chest. If you are at home and do not own any equipment, you need to rely on your body weight for exercises. The goal is to target as much of your pecs as possible. Do this with push-up variations and the use of household objects.
Step 1
Position a sturdy chair against a wall to do decline push-ups. These target your upper chest. Place your feet together on the chair and hands slightly wider than shoulder-width apart on the floor. Straighten your arms and back and tighten your core. Lower yourself toward the floor, push yourself back up and repeat. Stop when your chest is about 4 inches from the floor.
Step 2
Place your hands slightly wider than shoulder-width apart on the floor and feet together to target the middle of your chest. Get into the same starting position as with decline push-ups and lower yourself by bending your elbows. Push yourself back up and repeat. Breathe in on the way down and exhale on the way up.
Step 3
Align two chairs side by side and against a wall to do incline push-ups for your upper chest. Place one hand on each chair, position your feet together behind you and straighten your back by contracting your abs. Lower your chest to and from the chairs by bending your elbows.
Step 4
Execute a set of alligator walks. Place your toes on a towel on a slippery floor surface in your house and position your hands shoulder-width apart. Lift yourself into a starting push-up position and walk your body across the room with your hands. Walk yourself backward to get back to the starting point. You can also do this exercise in your socks. If you do not have a slippery floor, perform the same exercise on any surface, but walk your hands and feet forward.
Step 5
Perform isometric push-ups to finish your workout. Start in the inclined position. Lower your body halfway down and hold the position for 30 to 45 seconds. Repeat the same exercise on the floor, and then repeat with your hands on two chairs from the inclined position.
Tips and Warnings
- Perform the decline, regular and incline push-ups back to back with no rest. Do 12 to 15 reps of each one, then take a rest and move on to alligator walks. Perform 10 to 12 steps with each hand and do not rest between your forward and backward movements. Repeat this series four to five times, then perform three sets of your isometric exercises. Work out three times a week on alternating days.
Things You'll Need
- 2 chairs
- Towel
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