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Building a great looking buff chest is something that most guys want but not all guys can get because they may not have access to the gym or can afford to buy the weights (barbell and dumbbell sets) required to do chest workouts. Other reasons for not having access to gyms may be a busy schedule, having a job with a lot of travelling or living far from gym. Well I'm here to tell you that you do not need a gym to get a decent looking chest.
Before I continue I would like to add that the reason most guys want to have some chest is so that they look good at the beach or when they are wearing t-shirts (so they fit tightly around the chest and arms). The simple truth is no physique looks complete without a decent looking chest; just think about it, a guy with the most ripped abs and a flat chest just would not look the part.
The exercise you can do at home for a great chest workout without weights:
I like using a system which focuses mainly on push-ups but includes dips as well. So you are probably wondering how push ups will help you build a great chest, I will tell you how just now...
You are going to have to do 3 types of push ups, these 3 types of push-ups will try to target most of your chest by working the chest from different angles.
• The first 4 sets of push-ups will be your regular flat push-ups, the aim here is to have almost the same effect as the flat bench press only this time you are lifting part of your bodyweight, go down as deep as possible to maximise the range and do not rush the push-ups you want to do work and feel it.
• The second 4 sets will be your decline push-ups; your feet should lie on top of something so that a slope is created from your feet to your head (a stair or a chair or something else that is elevated but not too much, even though you could raise the level of difficulty by making it steep. This will work your upper chest well and it also works out your shoulders in the process more so the steeper you make it (you should avoid placing your feet to high because we want the chest workout to be maximised not the shoulder workout).
• The next four sets would be decline push-ups where your upper body is more elevated than your feet, I suggest using a medicine ball or a little square box where you can hold the edges shoulder width or less apart in order to create a level of difficulty that will get you results. This will target your lower chest. If you are using a ball this will act as a stability exercise as well.
• The final 4 sets will be doing dips even though this is not a direct chest workout (it's a triceps workout) it does workout your chest as well, I find that the dips where you are lifting your whole body target the chest more.
I did not include the amount of reps in each exercise because it will all depend on how many you can do, If you have not done these before I suggest trying to do 10 reps for each set and eventually you will be able to do 20-25 reps which will give you a really great looking chest without the use of weights. Push-ups will also increase your strength and workout your arms so they are a great exercise.
And finally playing around with the width of your arms will create different levels of difficulty, the closer your arms are together the more difficult, as you get more experienced you should experiment with doing sets that are less than shoulder width apart.
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Source by Eugene Madondo
