Even though exercising your chest muscles using dumbbells or other weights can offer an effective workout, you may not always have access to your favorite fitness accessories. When away from the gym, you can increase the size and strength of your chest without the use of weights by utilizing your body weight, the resistance provided by other muscle groups and other equipment.
Chest Muscles
Your chest consists of muscles attached to your neck, shoulders, arms and ribs. The pectoralis major, pectoralis minor and the serratus anterior make up the major muscle groups of your chest.
Your pectoralis major muscles, sometimes called your "pecs," originate at the inner half of your collarbone on each side of your sternum, or breastbone, and attach along the inner portion of your sternum and down across the bottom of your ribcage. These muscles stretch across the upper part of your chest and connect to your humerus -- your upper arm bone -- near your shoulder. Your pecs are responsible for flexing, adducting and rotating your arms.
Your pectoralis minor muscles originate at your upper ribs and attach to your inner shoulder. These muscles lie under your pectoralis major muscles and help move your shoulder blades forward and down.
Your serratus anterior muscles run under your arms from the front of your ribs to the back. These muscles help keep your shoulder in place and allow you to move it back and up.
Warm-Up and Stretching
The U.S. Navy Pre-Entry Physical Training Plan recommends stretching prior to attempting chest exercises to loosen up tendons, ligaments and muscles. Stretch after three to five minutes of walking or jogging. Stretch your chest and biceps by lifting your arm away from the center of your body until you feel slight tension. Hold for 10 to 30 seconds and lower arms. Repeat five times on each side.
Chest Exercises and Activities
While many activities work your chest muscles, specific exercises designed to strengthen them without the use of dumbbells include a variety of modified and traditional pushups, isometric exercises, and exercises using resistance bands or other equipment. Activities like sweeping, mopping, chopping wood, hammering, tennis, swimming and rowing can help build stronger chest muscles without the use of dumbbells.
Tips
Always consult a physical fitness trainer or doctor before attempting a new exercise or strength training program. Proper form helps prevent injury and improves performance.
Warning
While muscles need protein and other nutritional components to function well and increase in size and strength, no dietary supplements have been proven to increase chest muscles without exercise, according to a study published in 1999 in "Critical Reviews in Food Science and Nutrition."
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