Written by Olamilekan Akinsulure

BEST EXERCISES TO BUILD THE BODY WITHOUT GOING TO THE GYM – A BLOG SERIES (HOME WORKOUT)

Hey guys! How’re y’all doing? So, I decided to have a blog series on the exercises to do to build the muscles and get in shape, even without going to the gym. So, I’ll be extensively talking about a particular muscles group in each post. So, in this post, we will be looking at the CHEST (PECS)

Well, y’all might be wondering if it’s actually possible to build the muscles without the gym. Yes! It is very possible to build your muscles and get in a great shape without going to the gym. I’m a living example. Let me share a picture of myself.

So, this is me, sometime last year, can’t really remember when.

And I promise you, I don’t go to the gym. So, you can build muscles without going to the gym.

So, without much ado, my focus will be on the CHEST today.

I’ll like to recommend this app to you. It’s the app I use, even up till now. It’s a very good one.

Home Workout- No Equipment. Click the link below to download it.

https://play.google.com/store/apps/details?id=homeworkout.homeworkouts.noequipment

CHEST(PECS)

• Push-ups. This is basically the best exercise you can do to build the pecs (without equipment). There are different types of push-ups. They are:

– Regular push-up. This is the normal push-up we all know.

Be careful not to do it wrongly!

– Diamond push-up

Let you fingers form a diamond shape as in the image above and gently push yourself up and down.

– Wide arms push-up

Widen your arms and push up and down.

– Incline push-up

Quite simple, but pretty helpful!

– Decline push-up

Just the opposite of incline push-up. The legs will be elevated this time

– Knee push-up

– Plyometric push-up

Push yourself up with a force that is enough to raise your upper body so you can either clap your hands or place it on a slighly elevated surface. It’s a really good exercise.

– Burpees

From a standing position, to a push-up position, do the push-up and then back up with a jump. It’s a great exercise.

• Chest Dips- Another great exercise for the chest is the chest dips.

You just need two elevated surface of the same height, ensure your legs are not touching the floor and gently push yourself up and down, you’ll feel your chest working.

– Chest stretch- Stand in a doorway and place your arms on each side of the doorpost and let your chest stretch. Like the name implies, it helps to stretch the chest muscles.

So, basically, those are the most common great exercises to build your chest at home with no equipment.

Now, I’ll be sharing with you a pattern you can follow

– Jumping jacks- 60 secs. Before you start doing your exercises, ensure you do jumping jacks. It is a form of warm up.

• Burpees- 12-16 reps, 1 set

• Regular push-up- 12-16 reps, 2 sets

• Diamond push-up- 12-16 reps, 2 sets

• Wide arm push-up- 12-16 reps, 1 set

• Incline push-up- 12-16 reps, 2 sets

• Decline push-up- 12-16 reps, 1 set

• Knee push-up- 12-16 reps, 2 sets

• Plyometric push-up- 12-16 reps, 1 set

• Chest Dips- 12-16 reps, 2 sets

• Chest stretch- 60 secs.

You can take 30-45 seconds rest after each exercise.

So, diligently doing the exercises above with the right diet, you should expect your chest to start getting bigger and ripped.

In the next post, I’ll be moving onto the muscles of the arms – biceps and triceps and also the lower arm muscles. Anticipate!😁

Merci💪

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