Chest Exercises Without Weights
Think it's impossible to build muscle without weights? I've got some good news for you - there are several muscle building chest exercises that you can do at home and without any kind of added weight. Here are three of my favorites:
1. Push Ups With Feet Elevated
This adds a new muscle building dimension to this classic exercise for your chest, shoulders, and triceps. Put your feet up on a bed or on a chair. Do your Push Ups. This Push Up variation should provide enough resistance for most people to stimulate a little muscle growth.
2. Clap Push Ups
This is a good one for building explosive strength in the upper body. To do it, assume your regular Push Up position on the floor. Accelerate yourself up of the floor so your hands leave the floor and you hang in the air for a moment, then clap while you're in the air.
3. Super Slow Push Ups
Do your standard Push Up but take a full five seconds to lower yourself to the ground and five seconds to raise yourself back up. Not 'super-slow' in the technical sense, but definitely enough to fry your chest. Your muscles get an extra long time under tension with this one too, which is the name of the game when we're trying to build muscle.
Knock out this workout next time you want to blast your chest but you don't have access to a gym. Try three sets of 12-15 reps of the Elevated and Clap Push Ups and three set of eight to ten of the Super Slow Push Ups. Enjoy the pain!
Source