Most muscles groups, such as the thighs, calves, arms, and abs, can easily be exercise without the need for weights or other equipment, but many people think that working out the chest requires a trip to the gym. However, there are many chest exercises you can do with no equipment at all, or with furniture in your home.
Mostly push-ups are the best cheat workout.
Here are the 10 beat cheat workouts at home without any equipment.
Everyone knows that pushups are the best exercise that can do at home. This is the top chest exercise. Before doing any other exercise first do pushups. Increase the number of pushups you do in every 1 week. Example if you do 20 pushups than next week try do 25 pushups. You must do minimum 3 sets of pushups.
Pushups are good for your chest, triceps and back also.
Pushups are a bare bones muscle-building exercise that’s incorporated in nearly every major athlete’s training program because they work. Simple as that. They target your arms, chest, and core, serving as one of the most efficient body weight movements you can do. Better yet, you can crank them out anywhere, anytime and easily up the intensity by changing the elevation, adding equipment, moving your hand and feet positioning, even adding instability.
How to do
* Lie face down with your hands on the floor directly under their respective shoulders. Straighten your back so that your feet and your shoulders create a straight, rigid line.
* One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.
* Raise and lower your body in a slow, steady motion. Do as many of these as you can!
* If you are an absolute beginner, you may need to start out doing pushups with your knees on the floor, but your hips and back straight.
* Pushups use your own weight and resistance, eliminating the need for bulky equipment or expensive gym memberships. You can perform this exercise almost anywhere at any time.
* Pushups allow your heart to pump blood faster both during and after the exercise.
* This increases your metabolism long after your routine, helping you to lose weight, tone your body and strengthen your upper body. Regular performance of this exercise will help you gain cardiovascular endurance.
This is level 2 pushups. This is little bit different than ordinary pushups but it gives great results.
Pushups are an exercise that strengthens the entire body. There are different kinds of pushups, and one specific kind is the elevated pushup. In an elevated pushup, either the upper or lower body is elevated above the rest of the body at a certain angle to the floor. These kinds of pushups are a useful addition to regular pushups and they can enhance your exercise routine.
How to do
* Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
* Place your toes on top of a flat bench. This will allow your body to be elevated.
[ Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is]
* Lower yourself until your chest almost touches the floor as you inhale.
* Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step..
* After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
[ Note: Another way to perform this exercise is to use an exercise ball to elevate your body instead of a flat bench. This adds a level of difficulty due to the instability provided. ]
* This would target your upper chest more.
* Elevated pushups allow you to make your workout easier or more challenging.
* Elevated pushups work the shoulders and chest muscles in a different way than regular pushups.
* When you have your feet elevated it works your upper chest.
* No equipment is needed.
Single-Leg Push-Up is an advanced variation of the standard Push-Up that will strengthen your chest and core at the same time.
It works your lower-abdominal muscles and places more demand on your chest and, an important posture muscle that runs from your chest and along your rib cage to your shoulder blade.
Single-Leg Push-Up can be performed once or twice per week as an assistance exercise. It’s not a replacement for your main upper-body muscle builders, so do it toward the end of your workout or during your core routine.
How to do
* The basic pushup position, with your feet spread to shoulder width or wider. Lift one foot so that it is hovering off of the ground and then complete each repetition just as you would with a basic pushup.
* After doing a few repetitions, switch legs. For example, try to do five single-leg pushups with your left leg raised, then do another five with the right raised.
* Keep your glutes tight while doing these.
* If you want to, you can exercise your legs at the same time by moving the knee of the raised leg toward your elbow as you push up,and switching legs with each repetition. Some people call these,”reptile” or “lizard” pushups.
* The wider apart your feet are, the harder the push up will be, because it will shift more of your weight to one arm.
* Single-leg pushups are among the most challenging variations. You will probably need to work up to these.
* It targets arms, butt/hips, chest and shoulders.
* This exercise will increase your strength.
[ Note: Do not raise the leg higher than straight alignment with the trunk, as this may place undue stress on the back. ]
This is one of my favorite exercise.
Pushups are a great workout. But if you think you’re ready to take it to the next level, you should consider incorporating backpack pushups into your workout. The added weight will give your muscles added strength.
Backpack pushups increase the weight you have to lift. Here, you put heavy objects into a backpack, and strap it on your back. Do as many as you can.
A weighted pack will test the toughest and strongest men. This is not an exercise for a beginner.
How to do
* If normal pushups and pushup variations begin to grow too easy, you can increase the weight and stress of the pushups to keep your workout rigorous. One easy way to do that is to perform any of the pushup variations while wearing a backpack.
* You can steadily increase the weight as your muscles develop by placing heavier objects in the backpack.
* This exercise is very super effective mostly it works on chest, Shoulders, triceps and back.
* This is an advance version of ordinary pushups so the benefits are same.
Dips are easy to do. Dips need dip stand but without dip stand it can be done. All you need are two stable platforms (like 2 parallel chairs of same height) that are at least at the level of your hips.
Chest dips work the entire upper body, and really give you that hormonal boost you need to grow muscle and tone your chest.
For a home gym, dips are in some ways a better option than bench presses, particularly when done alone.
The number of dips you can do depends on your strength. It also depends on your weight.
How to do
* Setup – Grab the bars and jump up. Balance yourself with locked elbows.
* Dip – Lower your body by bending your arms. Lean your torso slightly forward.
* Break Parallel – Go down until your shoulders are below your elbows at the bottom.
* Rise Up – Lift your body back up to the starting position by straightening your arms.
* Lockout – Balance yourself with your shoulders over your hands. Lock your elbows.
Dips are most easily performed on parallel bars in a gym. However, you can improvise using two very sturdy chairs that are the same height.
* Make sure the chairs are sturdy and stable. If the break or move while doing this exercise, you may be injured.
* Do not attempt this on hardwood floors or other smooth surfaces that might allow the chairs to slide easily.
* If you find the chairs too difficult to work with, you can buy a dip frame that will be sturdier.
* Dips are a great way to work out the inner chest muscles.
* Chest dips are a powerful exercise for building a muscular chest. They also work your entire upper body including your back, arms and shoulders.
* Faster and better development of the chest. When doing dips, you are moving your arms in a downward motion. This downward motion ensures that you bypass the shoulders and isolate the chest muscles far better than any other compound exercise for the chest.
* Wider Chest Development.
* Increased Shoulder Flexibility.
Dips are one of the best upper body moves you can do because they workout your Chest, Shoulders, and Triceps. Backpack dips are very difficult to do. This is not for beginners.
When normal dips become too easy, 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 gradually add weight to the backpack to suit your workout needs.
How to do
Backpack dips can be done same as ordinary chest dips. You need a backpack and add some weight in the backpack and follow the procedure of ordinary dips mentioned above.
* Backpack dips give quicker results
* Backpack dips are super effective and mostly work on chest, shoulders and triceps.
The staggered push-up can be considered a “movable plank” since the core is utilized for strength just as much as the upper body is during performance. Correct staggered push-ups should be performed with the upper body, torso, and lower body moving as one unit. Staggered push-ups are a tremendous exercise because of the multi-joint and multiple muscle groups they recruit during movement. Moreover and most importantly, staggered push-ups are a true test of strength, stability, endurance, and power.
The staggered push-up is an advanced exercise since it incorporates more core, shoulder, and tricep stability than the standard traditional push-up, and therefore,incorporates more strength in your rotator cuffs
The exercise places a heavier load on one arm at a time, which increases stability and balance in the entire body
How to do
* Get in the standard pushup position with your right hand slightly above your the right shoulder and your left hand slightly below your left shoulder.
* Lower your body to the ground, keeping your core tight and elbows close to your sides. Once your chest touches the ground, pause, and then press back up to the starting position. Repeat, then reverse arm position
* This targets your shoulders, chest, arms, and abs.
* Wider chest.
The diamond push up is an pretty advanced form of this classic exercise. It’s commonly used as a warm-up in the Army. You place your hands in a diamond shape, lower yourself to the ground and push back up. This targets your chest as well as your abs
How to do
* Move into push up position.
* Place your hands under your chest and make a diamond shape. Touch your forefingers together and your thumbs together. This forms your diamond, also known as a pyramid
* Lower yourself to the ground, then push up Keep your back straight and tense your abs and chest. Make sure to keep your fingers in the correct diamond position. Repeat
*It targets chest abs and triceps.
* The perfect exercise for building that beach body
* Easy to do and also effective.
* Helps you build your upper pecs.
This exercise targets arm and cheat. One arm pushups are very hard to do. It is one of the hardest pushups variation. I put it in the list because many people say that it is super effective cheat exercise because it is hard to do.
The one-arm push-up is also a full-body exercise unlike anything else.
How to do
* Assume the standard push-up positions: prone, feet together, hands on the floor just below the level of your shoulders and about shoulders’ width apart
* Move your feet apart, a little more than shoulders’ width
* Lift one hand and rest it on the small of your back
* Using the other hand, push your body up from the floor, keeping your back straight. Stop just before you”lock out” your elbow at the top of the movement
* Lower your body with the one arm To maintain your balance, turn your torso slightly away from the pushing arm
* Continue lowering yourself until your chin is about a fist’s width above the floor. Since you angled your torso, your chin should be about where the hand you now have behind your back was when you started the exercise. This is one repetition
* Ideally, go back to step one and repeat using your other arm
* Best pushups for arms also
* Good strength workout
* Build balance
* The one-arm pushup requires a great deal of effort and practice, making it a high calorie burner, when compared to easier body-weight exercises
I put this exercise because stretching is very important. It is done before exercise.
Chest stretches are important for the flexibility and range of motion of the chest and shoulder muscles. Good chest flexibility allows for the unrestricted and pain free movement of the shoulder, and helps to prevent kyphosis, or rounding of the back
How to do
* Stand with your arms extended in front of you and your palms together. Then, keeping your elbows straight, quickly move your arms back as far as possible and then back in again to the starting position.
* Do ten of these, and increase your speed with each repetition.
* This exercise also works your back
* Provides flexibility.
* The muscles of your chest and back can get stiff and sore easily
* Studies show that chest stretches are the best way to warm up muscles before your workout
You cannot escape the responsibility of tomorrow by evading it today
– Abraham Lincoln