For men who work out, the chest muscles are a group that should never be neglected. A muscular bodywithout a matching muscular chest will look uneven and out of place. For women who work out, chest muscles are still important because strong chest muscles will aid in performing everyday tasks and chores. Most muscles groups--such as the thighs, calves, arms, and abs--have numerous exercises that can be performed without the need for weight, but many people think that working out the chest requires a trip to the gym. Learning how to work out chest muscles without weights is easy and simply a matter of knowledge.
1. Perform knee pushups. Kneel down on the floor on both knees and place your hands on the ground in front of you. Walk your hands forward until you feel the weight of your upper body on your arms. Straighten your back so that your knees and your shoulders create a straight, rigid line and bend your knees so your feet are in the air. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.
2. Perform basic pushups. Get into the position used for knee pushups, but instead, straighten out your knees. Instead of resting your knees on the floor, use your feet as the contact point with the ground. Straighten your back so that your feet and your shoulders create a straight, rigid line. Each hand should be on the floor directly under their respective shoulders. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.
Intermediate Chest Workouts
1. Perform elevated pushups. Find a sturdy chair that won't slide across the ground and is able to hold your weight. Place the chair up against the wall for extra stability. Get into a pushup position but place your feet on the chair rather than on the ground. Straighten your back so that your feet and your shoulders create a horizontal line parallel with the floor. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.
2. Perform reptile pushups. In a standard pushup position, raise your right knee up until it touches your right elbow. In this position, bend your arms to a 90 degree angle and then straighten them out again. Straighten out your right leg back to normal position. Repeat the same motion with your left leg. By lifting a leg before performing a pushup, you shift more weight onto each arm in each repetition, which helps to build chest muscle quicker. A repetition counts as 2 pushups, 1 on each side.
Dips are a great way to work out the inner chest muscles, which are often under-exercised with pushups.
Advanced Chest Workouts
1. Perform backpack pushups. When normal pushups and pushup variations begin to grow too easy, your body will stop benefiting from the exercises. You will need to increase the weight and stress of the pushups, and one great way to do that is to wear a backpack. Perform any of the above pushup variations while wearing a backpack. Feel free to change the amount of weight inside the backpack to suit your needs.
1. Perform backpack dips. When normal dips become too easy, they'll stop building chest muscles and start building chest endurance. In order to continue building muscle, you will need to increase the weight and stress of the dips. Wearing a backpack is a simple and easy way to do that, and you'll be able to easily add or subtract weight from inside the backpack to suit your needs.