1. Doggy Style
While there are many yoga poses for the chest, downward dog is a great place to begin as it not only helps you get a stronger chest without any equipment, it also works the shoulders and arms, lengthens the spine and warms up the body. Rest on your knees and place your hands on the ground in front of you, spreading them about shoulder-width apart. Lift your knees and hips so that you are resting on your hands and feet, with legs about hip-width apart. Allow your weight to fall forward into your chest and arms as you lift your hips as high as possible while at the same time you try to place your heel on the ground. Keep your head relaxed and chest strong as you hold the pose for 30 to 60 seconds. To strengthen the sides of the chest, you can gently lift a foot as high as possible for 10 to 20 seconds and then switch legs.
2. Perfect Pecs With the Plank
From downward dog, you can move directly into plank, another great exercise to strengthen the chest, no equipment necessary. Drop your hips and step your feet back so that you are lifted up on your toes. Engage your chest and abs to prevent your chest and hips from sagging. Your entire body should create a straight line, from ankles to shoulders. Push firmly into your arms, keep the straight and shoulders down to tone and strengthen the pecs. Hold the plank for 30 to 60 seconds, repeating 2 to 3 times if desired.
3. Plank With a Twist
Once you have build some strength in your arms and chest, you can begin the side plank, a much more challenging yet muscle building exercise. From the plank position, gently move your body weight onto your right side, finding your balance. Turn your right foot so that you are resting on the outside of the foot and pick your left shoulder up. Place your left foot on top of your right and carefully lift your left arm to the sky so that you are balancing on the outside of your right foot and your right hand. Keep your right arm extended straight and your body in a straight line, keeping the hips lifted. Hold for 5 to 10 seconds and then gently lower into the plank before repeating on the left side.
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