Is it possible to build up your pectoral muscles without having to go to the gym? What are the best exercises for the pecs without equipment ? That's what I propose you to discover in this article, with a weight training program adapted to all levels.
What exercises to build up your pectoral muscles without equipment?
Whether you are on vacation, on a business trip, or simply don't have the time or inclination to enroll in a weight roomthere is always a way to train.
In this video, I explain how to build up your pectoral muscles with body weightwithout any machines or fitness equipment.
This pecs session can easily be done in your living room, in a hotel room or outside (park, beach, etc.). It is composed of 4 exercises which each target a different part of the pectoral muscles.
For each exercise, perform 4 sets of 15 to 20 repetitions. Between each set, take a 30-second rest period.
Exercise 1: Classic push-ups
For this first exercise, let's focus on one of the most effective movements to build up your pectoral muscles without equipment: the pumps.
In the starting position, your hands should be slightly wider than shoulder width apart.
Here, the objective is to solicit the middle part of the muscle.
To do this, you should aim to do the push-ups in a slow and controlled manner. Indeed, the continuous tension will allow you to obtain an excellent congestion.
If you are a beginner, you can do push-ups on your knees.
On the other hand, advanced practitioners can use a rubber band to add resistance and increase the difficulty.
For greater breadth and better recruitment of muscle fibresyou also have the possibility to use pump handles.
Exercise 2: Declined push-ups
This movement targets the upper pectoral area.
Simply use an elevated support (chair, coffee table, low wall, etc.) to rest your feet. To limit the risk of injury, avoid stretching your arms out completely in a raised position.
If the declined pumps are too easy for you, again place a resistance band behind your back.
Exercise 3: inclined push-ups
The inclined pumps target the lower part of the pecs.
To perform this exercise, place your hands on a high support. The higher the support, the easier the movement.
Your goal is to get down until your lower pecs touch the support. Then push up to the starting position.
Exercise 4: Bungee Splits
This last exercise solicits the interior of the pectoral muscles, an area that is difficult to develop because it depends on your genetics. It is however essential to develop it.
The spread with elastic reproduce movements such as the split at the opposite pulley or the butterfly.
For a better recruitment of the whole muscle group, you can vary the angles of work (from top to bottom and from bottom to top).
The ultimate bodyweight strength program
You want to go further and carve out a dry physics only with body weight exercises?
Discover the Zero Gym program and reach your goal in only 6 weeks!
With this no-equipment workout plan for all levels, you won't need to go to a sports hall.
Each week includes 5 trainings to be done wherever you want:
- 2 weight training sessions for a fit physique
- 2 HIIT and cardio sessions to improve your cardiovascular system and burn fat
- 1 session focused on abdominal work to develop your chocolate bars
Also read articles:
How to get a good lean or lose fat?
Successful weight gain: The fundamentals
At what age should I start weight training?
5 exercises to do with a weight bench
