Top 10 Exercises Without Weights

Article by Nitin Chhoda

If you hate to go to the gym, you are not alone. The good news is – you can get results in the comfort of your own home with some simple home exercises.

Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.

Here are the ten best bodyweight training exercises that give you great workouts and great results – without the gym.

1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole – a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.

2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.

3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.

4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.

5. Push-Ups, Triceps Position (you guessed it – triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.

6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm’s length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.

8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.

9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor – never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

10. Stair Running Stair running isn’t usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

Vacuum Pump The 5 Best Chest Building Exercises For Beginning Bodybuilders

Article by hipolitolindblom

In this article you’re about to discover the real truth about penis male enlargement and what you can and SHOULD do to get a bigger stronger and more attractive penis. If you’re undersized and feel embarrassed about it then this article is just for you!

Did you know that it’s possible to enlarge your penis at home using nothing but your hands and a few specially designed and highly secret NATURAL exercises that anybody with two hands can do?

Just 6 minutes per day for a few short weeks will make your penis much longer thicker and healthier and give you permanent gains which you can enjoy for the rest of your life!

According to medical research and studies men are extremely unhappy with their penis and feel very insecure. Most men think that it is not long or big enough for sexual activities. Women were asked on the girth of the penis size and most results gathered stated that it did not matter the size.

penis male enlargement exercises are not only a highly effective way of gaining inches in length and girth but they are also among the safest methods available today. Exercising the penis not only increases its size but it also increases its overall health and stamina unlike other methods such as pumping and weight hanging.

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Are you happy with your penis size? Most men are not. If you want to enlarge your penis size permanently and see huge gains – read on.. Just 6 minutes per day for a few short weeks will make your penis much longer thicker and healthier and give you permanent gains which you can enjoy for the rest of your life!

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Chest Exercises For Men – PhD Scientist Says Most Are Wrong

Article by Raffy Chan

Most people probably wouldn’t associate chemical engineering with creating a better body, but for a scientist in England, the connection is obvious. Dr. Nick Hallale, a former lecturer at the University of Manchester, believes that the fundamental chemical and physical processes used to transform raw materials into finished products are just as applicable to the human body as they are to any other manufacturing process.

In his mid-30s, Hallale applied his scientific knowledge to the challenge of getting back to his college-age shape, with startling results. He has recently released his system, which he calls “The Apollo Program” because of the strong influence of ancient Greek athletes. His research into classical training methods showed him how many of today’s diet and exercise beliefs are wrong – including the favourite chest exercises for men.

“I wasn’t interested in looking enormous or ‘ripped’ like a modern bodybuilder,” he says. “But I had always admired the toned, streamlined physiques on Greek statues, and I hit the museums and libraries to see how I could achieve the same.”

His quest for the ideal Greek body led him to revive some almost-extinct concepts, like the “tetrad” method for creating a workout program, and exercises like the ancient Greek long jump and the archer. The latter involves mimicking the actions of shooting a bow and arrow, and is, in his experience, one of the best ways to lead into chest exercises for men.

“The archer movement is done without actually holding a bow and arrow in the hands,” he explains, “but the movement is the same.” By repeating these actions on the left and right sides in quick succession, the chest muscles are warmed up and receive a dynamic stretch, preparing them for harder training. The rapid changes from left to right also enhance coordination and mental focus.

Perhaps surprisingly, the ever-popular bench press doesn’t feature in The Apollo Program’s armory of chest exercises for men. “I’d always believed that the bench press was how to build chest muscles, but found out that this isn’t necessarily true.” His experimentation showed that it tends to build bulk in the lower and mid chest, which can often make the chest look out of proportion.

“None of the Greek statues I saw in museums had massive chest muscles,” he recalls. “In fact, the classical ideal body had a chest that is much smaller and less pronounced than what is seen on bodybuilders today.” Because of this, Hallale’s recommended chest exercises for men tend to favor bodyweight workouts, with some use of dumbbells.

Although his findings may draw the wrath of many professional bodybuilders, at least one big name seems to agree. Vince Gironda, a famous competitor and coach from the 20th century, wrote something similar in his classic book, Unleashing the Wild Physique (Sterling Publishing Co., 1986). His advice on how to build chest muscles is to make them look like “slabs” rather than “bulging and hanging from sheer weight.” He too was not a fan of the bench press and advocated other exercises instead.

Gironda (a.k.a. “The Iron Guru”) had an impressive list of students, including many bodybuilding champions, as well as actors like Clint Eastwood, Kurt Russell and Carl Weathers (who played Apollo in the Rocky movies!). So it seems that the ancient Greeks still have some support when it comes to chest exercises for men.

More List Of Chest Exercises Articles

How To Perform Chest Press With Resistance Bands

Article by Thomas Leroy

Exercise bands are so versatile you can use them anyway you want to train any muscle you want and work out anywhere you want too. To build some chest muscle, a great exercise is the chest press with exercise bands. You actually need a bit more than just your tubes.

Indeed, you will need a stationary object to wrap the band around, like a post. I’ve seen people tying their band to a door handle, but I’m not sure it’s the safest thing to do. That’s why I recommend to get some sort of door attachment. Hopefully some exercise bands manufacturers provide it with your set of bands. This opens the door to so much more exercises.

Here’s how you perform the chest press with exercise bands:

1. Wrap the band around a post or pass it through the door anchor provided with your set. Grab the band by the handles, each in one hand, your back to the post or door. The band should be at chest height, but with a door attachment system can also be placed lower so you train on another angle.

2. Stand with your feet shoulder width apart, you may have to make one little foot step so you have one a bit in front of the other to stabilize your body. Have your hands with handles to your chest height, palms down. That’s the starting position

3. Press the handles in front of you, still at chest height, by extending your arms parallel to the floor. You will feel the tension in your chest. Get back to the starting position by keeping control of the tension, you’ve just performed one chest press rep.

You should be able to perform 8 to 12 reps and if you can go over 12 then it’s time to use a stronger tension resistance band. There are more chest exercises you can do with exercise bands, chest press being only one of those.

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Most effective Chest Exercises That could Absolutely Do the job

Article by Calvin Rice

If you think that you may develop the most effective chest just by addressing the gym and pumping equally as much iron and often within a weeks time, then you’re inactive wrong. What you require is not more weights and many more time in a health club, what you need are the most effective chest workouts widely available and find outside what works for yourself.

Compound Exercises

Good chest exercises are the ones can hit several muscles per time. You might name these work outs as compound training. Bench presses, with or without the utilization of dumbbells, fly box exercises, and wide-grip dips all compose this so labeled compound exercises.

This will depend on your preference whether to operate exercises with hand weights, barbells, or almost every other equipment in a health club, or just easily perform push-ups. Having said that, keep in mind that you have to perform all all these routine moderately to have a well-developed box. I meant to talk about that no greater than 10 repetitions is sufficient for a day’s workout. In order to get maximum more muscle, it’s important to increase the weight of each set that you decide to do.

Bench Press by using Barbell

By changing the amount of incline if doing bench makers, not only don’t you hit different elements of your chest, but additionally you can increase the stress that your chosen muscles are exposed to. Your lower box muscles are targeted if you use low inclined common presses while a person’s upper chest muscles are participating while doing a high incline barbell common presses. Flat common presses basically click both areas likewise.

Using Dumbbell in Bench Presses

A common injury that you may get from working with barbells is arm injuries. Well, should you use dumbbell instead on the barbell, then you may prevent shoulder injury from occurring. This could certainly also prevent you actually from developing a person muscle group more with the other. However, or prevented, this may result to what the heck is called musculature imbalances.

Dynamic Push-ups

If you ever prefer doing all-natural exercises that don’t use anything except your body excess fat like push-ups, these is often equally effective when those exercises done while in the gym. Since push-ups might also hit different groups of muscles in one time frame, you can as well call it some sort of compound exercise. A pectoralis, triceps, plus deltoids are for the most part affected when doing push-ups.

By changing the amount of incline in the exercises, you might also change what muscle mass you mainly apply and develop. You can also get several forms of push-ups you may possibly not know with but have that will work. You will supercharge your attention against your chest and deltoids whenever you increase the depth within your push-up exercises.

Additionally you can achieve bigger plus stronger muscles if doing tense push-up work outs. One variation with explosive push-ups which will probably be familiar to is a clap push-ups. An explosive push-up is only a push-up that involves you to lift our bodies off the floor just like you push your self-up. Your chest muscle mass become stable just like you level up a person’s push-up exercises.

It’s commended that you manage 10 repetitions and then to take rest for not less than 1 minute plus 30 seconds amongst each exercise to make sure a good final result. When exercising, you should also ensure that you have good form. This allows your muscle to use a the full range which can be sure growth and development within your muscles.

All these different types of Chest Workouts will developed a good outcome if done inside of a proper way. If you choose among the list of three types plus perform it competently, for sure you will definitely get the best from the jawhorse and develop fine muscles you possibly wanted.

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The Ultimate Chest Building Exercises

Article by Adam Snyder

The ultimate chest building exercises are not a huge secret, but the way they need to be done are. The 3 exercises that need to be done to build the greatest chest are pushups. You need to do normal pushups, incline pushups and declined pushups. The reason this is the ultimate chest building exercise is because you don’t stop for rest in between sets.The way this exercise routine is set up is very simple, all you need is a chair that has enough room that you can do your incline pushups on it. Now that you have the chair you want to start with incline pushups and do 20 of them, then without breaking your form you want to drop down to the ground for regular pushups and do another 20 of them and right after you do those you want to turn your body around, again without breaking your form. Now that you have your body turned around your feet should be next to the chair and now you just need to get your feet up on the chair and do another 20 reps. This is one set, you need to do at least 5 sets per workout in order to get the best results.Remember one thing when it comes to the ultimate chest building exercises, if you don’t do them right or you stop doing them then they just won’t work, so never stop until you are happy with the way your body and chest looks. For years I have been working on my body to get it looking perfect. Everything from building a stronger chest to arms, legs, back, and abs. The one thing I would never have been able to do without are these six pack secrets that I got from a website I saw when I first started out.

The 3 Best Upper Chest Exercises to include in your chest workout. www.BustYourPlateau.com The top 3 specialization upper chest exercises. These exercise demo’s I show you are the most effective to isolate that upper portion of your chest and build mass on the inner chest. These upper chest exercises should be included near the end of a workout after you have performed your compound movements such as bench press and the bigger muscle movements. Use these extra techniques for no longer than about 4-6 weeks. Make sure to are really focusing on contracting the muscles of the inner and upper chest. Good form will be the key to making the correct muscles work. Use a weight that allows you to keep good form. You should see some great results after only 1 cycle of these exercises. Visit Bones To Buff to get your FREE sample muscle building workout. Click here to get started www.BustYourPlateau.com

Chest Exercises For Beginning Bodybuilders

The chest area is one of the easist muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) to either side of the breastbone and a smaller muscle (pectoralis minor) underneath. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively although care needs to be taken to work them from different angles to ensure full development.

For beginners, three safe but effective exercises are recommended:

1. Incline dumbbell press – 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise you can move on to using a barbell instead, remembering to maintain proper form.

2. Incline dumbbell flyes – 3 sets of 10-15 reps. Done properly, this exercise is good for inner and outer pecs.

3. Push-ups – 3 sets of 10-15 reps.

Keep your body straight from head to knees and lower your body until your arms form right angles. Done properly, the old fashioned push-up still offers benefits to the chest muscles.

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As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your chest exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three.

At the end of three months you will be ready to move on to more intensive intermediate level exercises.

 

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Chest Exercises For Women

Article by Jared DiCarmine

Chest exercises for women will truthfully be the same thing for men; however the big and major difference between a man and a woman that I have seen when it comes to working out and developing upper body strength is that women lag behind by a lot. This is normal though as men have more upper body mass than a woman, but a woman generally has an increased amount of lower body muscles than a man. However, don’t fret because they are plenty of awesome chest exercises for women to do to bring up their upper body strength and today we are going to focus on only one exercise with many variations. This exercise does not receive enough credit when it comes to training the upper body muscles especially the chest. It’s often overlooked in most training programs because of its simplicity. And the exercise that I’m talking about is the pushup. Women PushupsI really hate using the term women pushups because I feel like it is slightly degrading because an exercise should never be classified as a woman or a man’s exercise. But a lot of people refer to the picture below as a women pushup so for now, that is what we are going to call it. There are many variations that you can do for this exercise with the first one having your hands directly under your shoulders and your knees, legs and feet on the ground. From there, slowly lower yourself keeping your elbows at 45 degrees or tuck into your sides and press back. If you are weak, you will want to flare your elbows out which will allow you to get a better stretch reflex at the bottom of the movement so you can come up a lot faster and easier. You want to avoid this at all costs by keeping your elbows tucked into your sides or by pointing them out at a 45 degree angle. The next variation you can do for them is to just simply pick your feet up off the floor and keep them there for the entire set. By picking your feet up off the floor, you will be lifting more total body weight for the duration of the entire set as opposed to having them on the floor. Once you get good at those, then you keep your feet up but space your knees further back. This will increase your center of gravity which will force you to move more of your body weight. Again just slowly lower yourself, keep your arms at 45 degrees, and keep your feet up in the air. Your body will be naturally flatter like a plank and lower to the ground during the duration of the set. Now after you get good at this variation, you can change things up by starting at the bottom position of the pushup. This is much harder for you to do because you are starting without a stretch reflex. All a stretch reflex is, is the elastic bounce you get at the bottom portion of any exercise. This is because your muscles are elastic in nature as well as your tendons. There is a lot of built up force and elastic energy so when you start from a stretch position without that elastic component, it forces the muscle to work that much harder since there is no built up kinetic energy. Now once these becomes a piece of cake for you, then you can move on to doing pushups off the floor and on a bench. All you’re going to do is place your hands on the bench and bring your body directly over your arms so everything is in line. Push your feet back and slowly lower yourself all the way down and press back up. To make this exercise easier, just simply keep your feet closer to the bench. To make it much harder, push your feet back further so that you’re lifting more of your body weight. When you do this, you will feel more of a stretch in your hamstrings. Also don’t worry about if you come up on your toes when you lower yourself all the way down. This is natural for some people, especially if you don’t have the flexibility in your calves to keep your heel on the ground for the duration of the set. Okay, so once you get good at these, now you can try and move on to a regular pushup. I’m going to warn you that it might not be that easy at first. In the beginning, you might only be able to get a couple of repetitions which is okay. That’s normal. The easiest and fastest way to get stronger at these is to do multiple sets throughout the day never going to failure. What I mean by this is for each set of pushups that you do, don’t go to exhaustion, to the point where you couldn’t physically get another rep and you would fall straight to the floor if you tried. Leave a rep or two in the tank per set. This will ensure your nervous system does not get burnt out. Also for each rep that you do, make sure to push as hard and as fast as you can. This again will engage your central nervous system and condition it to fire your motor units much faster which will increase your strength over time at a much faster rate. All in all, the pushup and its many variations is an awesome chest exercise for women. It’s very over rated and rarely used anymore I feel because of its simplicity. But it truly is one of the safest and most beneficial exercises for women to do. Once you master these, then you can move on to other more technical exercises.

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dumbbell fly exercise

Article by Freeman Harrison

I’m positive you’ve observed all the men’s magazines where they talk about the ideal physical exercise to get rid of fat in a certain region, such as the abdomen, chest and arms. I’ll have you know that exercising a certain physique-portion to get rid of fat in that region is a myth. Yup, a total misconception we call spot-reduction.“Exactly where you lose body fat from is decided fully by your genes.”So if you commence to do the correct kind of exercise to lose physique fat, your genes will determine where you lose fat from first. You could initially lose it from your thighs and buttocks, and because we men don’t focus on these areas too a lot, we don’t realise we’re losing any fat until the physique later starts to strip fat from the chest and abdomen.So if you are searching for the ideal chest exercises for men who want to lose chest fat, then you need to commence doing the ideal workouts that aid to lose common body fat. These exercises contain cardiovascular workouts such as swimming, cycling, operating, etc – anything that gets your heart pumping, your lungs working and that sweat dripping.There are optimal methods of doing these exercises that will get that fat count right down so you can begin finding rid of that chest fat as soon as achievable. This includes what kind of intensity to do the workouts in, how lengthy to work out for, how usually to function out and much more!There are also special dietary modifications you can make that will get that chest fat proper down!This article talks about best chest exercises. If you do not know how to train your chest at house, then read it until end. Do you know how you can train chest muscles at residence? Do not think about weight lifting, feel of simpler exercise.Are you ready? The greatest chest exercise for men at property is push up. It is straightforward to do and any man can do it. If you believe that it is rubbish, then you are wrong. Push up is just as effective as bench press. Altering the push up sort you can alter the difficulty level. You can choose nine push up sorts how to train chest muscles. These kinds are listed below.

Pitched push upNappy push upFrog push upNavi push upLight push upExchange push upWide push upBasic push upQuick push upI build my chest muscles with these nine push up types. It is easy and fast to do. Surely it will be challenging at the beginning because your body want to get employed to the workout. The main reason is, chest muscle training takes only 15 minutes of my free time. I like it! Train your chest muscles with basic chest exercise. Make your training fascinating.Did you know that there are chest workouts for men that do not need weights? These are the natural workouts that men can perform even at home. Yes you read it right, so set aside all the gym equipment as of the moment and physical exercise the natural way. Now that I got your attention, stick about and discover how to get bulky at property by reading the rest of this write-up.

Learn essential weight lifting exercise workouts such as the chest fly workout in this free exercise video on weight lifting for beginners. Expert: Kirk Watt Bio: Kirk Watt is the Fitness Director for VISION FIT a fitness professional with over 12 years experience in personal training and nutritional guidance. Filmmaker: Traci Holsey
Video Rating: 4 / 5

Top 6 Exercises to Build Chest Muscles ? So Cool

The chest muscle is a big and important muscle and this article will be about some very effective exercises to build chest muscles with.

Before going into the exercises on how to build chest muscles, I want to emphasize the importance of having the right nutrition. Without nutrition, you won’t be able to build chest muscles that stand out. Having the right kind of nutrition is the main ingredient for awesome chest muscles.

How to Build Chest Muscles – Exercises

-Build Chest Muscles #1 – Incline Bench Press with Dumbbells:
This exercise to build chest muscle is excellent for your upper chest area. You need an incline bench and a pair of dumbbells. As soon as you are ready, you take the two dumbbells and push them upwards towards the ceiling and return to the start position where your elbows are bending.

Repeat as necessary.

-Build Chest Muscles #2 – Flat Bench Press with Barbell:
This exercise is standard for every gym and is a great way to build chest muscles with. Lie on the bench with the back of your shoulders pushed towards each other. You will this way only make use of your chest and triceps and not your shoulders. Grab the barbell and extend the bar upwards and then lower it right above your chest.

-Build Chest Muscles #3 – Incline Chest Flyers:
Sit on an incline bench. Grab a pair of dumbbells and extend your arms upwards which will be your starting position. Now slowly lower your arms to the side, all the way until you can feel the stretch in your chest area. Return to the starting position and repeat as necessary.

-Build Chest Muscles #4 – Decline Bench Press:
Bodybuilders know the effectiveness of this exercise to build chest muscles with. Lie on a decline bench and grab the bar. Lower it towards your chest and push it upwards. Repeat as required.

-Build Chest Muscles #5 – Barbell/Dumbbell Pullover:
For this exercise, you can choose to use a barbell or a dumbbell. Grab your desired choice and lie on a bench, facing upwards. Extend your arms upwards, which will be your starting position. Now slowly lower your arms all the way to the back of your head and feel the stretch in your chest. Return to the starting position and repeat as necessary.

Build Chest Muscles – The Cool Way

-Build Chest Muscles #6 – Push Up with Exercise Ball:
You might be surprised to hear that this exercise is a great way to build chest muscles without weights. Position yourself in a push up position, but with your feet on an exercise ball.

Lower yourself all the way down, but without touching the ground and then push yourself upwards. This exercise to build chest muscles with can also be performed with a weight plate on your back or with a weight vest.

All of the above exercises to build chest muscles are excellent if you choose to apply them. Take the above exercises with a nutrition plan and you will have a great cocktail to build chest muscle with.

More Exercises To Build Chest Muscles Articles

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