Chest Muscle Without Weights – Challenging Exercises
December 21, 2011 by admin
Filed under Chest Exercises
Article by Jefferie Wilkenson
In this article we will look at some powerful chest exercises without weights as well as some other very effective bodyweight workout exercises.
Decline Push-Ups. To do a declined push-up place your feet on an elevated object such as a box or a chair. Your arms should be on the ground as usual. You will then lower your upper body towards the ground at a steeper angle than a normal push-up. This puts more of a focus on the lower part of the chest. It is always a good idea to mix up the widths of the push-up grips so that all areas of the chest muscles get in a decent workout.
Walk Up Planks. Walk up planks are when you get in the basic plank position, which is the push-up position but with your forearms resting on the ground (and your back flat). With a basic plank you will just hold this position for 90 seconds, but for a walk up plank you slowly walk your forearms towards your midsection arm by arm. Almost squriming along the floor like a snake. The slowly raise your arms off the floor, arm by arm, so that your palms are on the ground and your hands are outstretched in the end position which looks like the top position of a push-up. Then repeat this exercise and carry on going for at least 90 seconds. It is a killer!
Seated Dumbell Curls for Biceps. By sitting down when doing a bicep curl as opposed to standing up you will focus on working out the biceps. It is harder to cheat when sitting down as you wont be able to put your back or leg muscles into it to help you out. It will be the biceps all the way. So sit at the end of a workout bench and hold a dumbell in each of your hands with them down by your side. Start with your palms facing towards your body. Then, one arm at a time, lift the weights up whilst turning your palms up to the ceiling. At the moment of full muscle contraction give the biceps a nice big squeeze for a second or two and then slowly lower the weights down to the ground.
Abdominal Alternative Oblique Twists. This exercise is similar to the basic ab crunch exercises. Lay in a cruch position, but instead of having our arms behind your head have them raised out in front of you touching your knees…almost like a zombie. And then do the crunch exercise by raising your shoulder blades a few inches off the floor. As you raise your body from the floor do it on one side and at an angle to work the oblique muscles. Alternate the side that you lean to each rep. With this abdominal bodyweight exercise, keep going until you reach muscle failure. That is the point at which you cannot physically do another rep because your muscles are exhausted.
For more information on building muscle with bodyweight exercises check out our chest exercises without weights blog post and the official chest exercises page on MuscleWithoutWeights.com
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