If the gym is closed or you don't want to spend money on a new weight set, you can work out your chest muscles at home.Most of the bodyweight exercises that you can do don't require any equipment at all.If you want a stronger workout, you can use chairs and a heavy backpack.
Step 1: To perform basic pushups, you have to do them.
There are many variations of pushups that can help you build your chest muscles, but for beginners, there's nothing wrong with basic, ordinary pushups.Lower your chest too close to the ground when starting push ups.Too close to the floor can tear the tissues in the shoulder.Slowly you will be closer to the floor over time.Lie down with your hands on the floor.If you want to create a straight, rigid line, you have to straighten your back.One repetition involves bending your arms down to a 90 degree angle.Lower your body in a slow, steady motion.Do as many as you can.If you're an absolute beginner, you may need to do a few pushups with your knees on the floor, but your hips and back straight.
Step 2: Do incline pushups.
These are similar to basic pushups, but your body is elevated by a piece of furniture such as a bench, chair, or desk.Lie down on the bench.With your toes on the floor, position your hands slightly wider than shoulder- width apart.Keep your back and legs straight.Slowly and steadily lower your body so that your chest is a few inches from the bench.Straighten your arms and return to the starting position.Incline pushups are a great way to start.
Step 3: Do some elevated pushups.
If you want to hold your weight, find a chair or bench that won't slide across the ground.Place your feet in the chair rather than on the ground if you want to get into the basic pushup position.Straighten your back to create a horizontal line parallel to the floor.Place the chair against the wall.One repetition involves bending your arms down to a 90 degree angle.
Step 4: Do gorilla pushups.
If you want to perform gorilla pushups, start with your body in the down position.Push up and you will be able to launch yourself off the ground.If you clap or slap your chest, quickly return your hands to the starting position.There is a pushup variation called the gorilla pushups.Don't do these until you can do a lot of basic pushups.
Step 5: Do single-leg pushups.
Start in the pushup position with your feet spread out.If you want to complete each repetition just as you would with a basic pushup, lift one foot so that it is hovering off the ground.After doing a few reps, switch legs.Try to do five single-leg pushups with your left leg raised, then do another five with the right raised.While doing these, keep your butt tight.If you want to exercise your legs at the same time, you can move the knee of the raised leg toward your elbow as you push up, and then switch legs with each repetition.These are called "reptile" or "lizard" by some people.The push up will shift more of your weight to one arm if your feet are wider.One of the most challenging variations is single-leg pushups.You will need to work on these.
Step 6: The backpack pushups should be done.
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 vigorous.One easy way to do that is to wear a backpack and perform any of the above pushup variations.As your muscles develop, you can increase the weight by placing heavier objects in the backpack.
Step 7: There is something you can find to support your body.
The easiest way to perform dips is on parallel bars.You can use a sturdy chair.There are stairs or the edge of a bathtub that may work.The chair needs to be sturdy and stable.You may be injured if it breaks or moves.Don't try this on hardwood floors or other smooth surfaces because they might allow the chair to slide easily.
Step 8: Do dips.
You can sit on the edge of your chair.The fingers on your palm should be placed on either side of your seat.Lift yourself up until your arms are at a 90 degree angle.Dips are a great way to work out the inner chest muscles.For beginners, you can do dips with your hands on the seat and your legs stretched out in front of you and the backs of your heels touching the floor.Do not lower yourself too far when beginning dips.When you can lower your torso to a 90-degree bend in the elbow, slowly increase your range.A shoulder injury can occur if the elbow bends more than 90 degrees.
Step 9: The backpack dips should be performed.
The weight and stress of the dips need to be increased when they become too easy.You'll be able to gradually add weight to the backpack to suit your workout needs if you wear a backpack.
Step 10: You can change the position of your feet.
Changing the position of your feet can increase the difficulty of dips.The feet can be elevated by placing them on a chair.One leg can be lifted off the ground while doing the dips.
Step 11: Do chest stretching.
Stand in front of your palms with your arms extended.Keeping your elbow straight, quickly move your arms back as far as possible and then back in again to the starting position.You can increase your speed with each repetition.The exercise works your back as well.
Step 12: Do back and elbow exercises.
Stand up with both hands on your back.Point your fingers in a downward direction.As if to touch them together, gently move your elbows back and forth.Return to the starting position.This exercise works your shoulders as well.
Step 13: Do behind-the-head stretches.
A partner stands behind you as you sit upright on the floor.Push your elbow back as far as you can, by putting your hands behind your head.Then, have your partner hold your elbow while you attempt to pull it forward, keeping your hands in place.It should take about 10 seconds for each repetition.Your partner should not allow you to move your elbow.After each repetition, relax, and have your partner pull your elbow back to stretch the chest muscles.Let your partner know when to stop pulling.This exercise works the shoulders as well.