Lifting weights can allow you to build chest muscle and increase strength. There may be times, however, when you can't or do not wish to lift with weights. There is no need to take a break from your workout when those times come. There are several different exercises you can do that don't require any weights. By combining these exercises, you will burn fat and build up your chest muscles, all without the use of weights or machines.
Instructions
1. Perform push-ups everyday. The standard push-up is one of the most well-known chest building workouts that can be done practically anywhere. To build chest muscle, you should try to complete one push-up routine in the morning and one later in the day. You can also add variety to your routine by trying different types of push-ups. See the Resources section below for a link.
2. Go swimming two to three times a week. Swimming is an exercise that works out muscles in your arms, chest, stomach, back and legs. Use the freestyle and breast strokes while swimming to build chest muscle. Mix up your workout between distance swimming (swimming for 10 to 15 consecutive minutes) and speed workouts in order to build chest muscle.
3. Use dips as a way to build chest muscle. Most gyms will have parallel bars that are meant for this exercise but you can also perform dips at home. Grab two chairs and place them about shoulder width apart and with the backs of the chairs facing one another. Hold onto the top of the chair and bend your knees so that your feet are no longer on the ground. Bend your head down to your chin and slowly extend your arms until you have pushed yourself up as high as possible Then, slowly lower your body down (while keeping your knees bent) until you can go no further. Hold this for a count of three and then raise yourself back up. Continue going up and down in this manner until you have completed 20 dips. Take a short break and then complete 20 more dips. Do this everyday and you will build chest muscle in no time.
4. Do chest expander exercises. Stand with your feet about a foot and a half apart and with your knees slightly bent. Fold your arms at chest level, similar to the famous "I Dream of Jeannie" pose. Slowly extend your arms while inhaling until they are fully stretched out with your palms facing outward. Hold this for five seconds and then, while exhaling, slowly return to the starting position. A good rule of thumb is to count to five for each step. Doing so will ensure that you are not going to quickly and that you get the most out of this simple workout. Perform 20 of these and then take a short break. Do three reps each day in order to build chest muscle.
Tags: build chest muscle, build chest, chest muscle, your arms, with your