Having a strong, toned chest can make all the difference in your physical appearance. But it can be difficult to do without access to a gym or free weights. This post will show you how to build a perfect chest without relying on free weights, and give you the tools to get the results you want. Keep reading to learn the best bodyweight exercises and tips for building a perfect chest without free weights!
As we age or take a stab at working out at the gym, we become more vulnerable to potential injuries. To help us avoid these mishaps, we can mix things up by replacing or combining free weights with different types of gym equipment. In this article and the subsequent ones, I’ll offer examples of gym equipment that I’ve used to help me buff up!
Options for Building a Perfect Chest Without Free Weights
If you want to build a perfect chest without using free weights, there are many exercises you can do that don’t require any weights at all. Push-ups are a great way to build chest muscles without using any weights. Start in a plank position with your arms shoulder-width apart and your hands slightly wider than shoulder-width. Keep your legs straight and your core tight. Bend your elbows and lower your body towards the floor, then push back up. Do as many reps as you can handle. You can also do chest dips. To do this exercise, place your hands on a chair or bench and extend your arms, keeping your core tight. Slowly lower yourself down until your elbows are bent at 90 degrees and then push yourself back up again. As you get stronger, you can do this exercise with more reps.
Another great exercise to build your chest is the wall-push. Stand against a wall with your feet shoulder-width apart and your hands slightly wider than shoulder-width apart on the wall. Push against the wall as hard as you can for a few seconds, then release. Do as many reps as you can handle.
These exercises will help you build a strong chest without having to use any weights. Remember to keep good form and to do as many reps as you can handle for each exercise. With consistency and dedication, you’ll be able to build the perfect chest without needing any free weights!
Benefits of Building a Chest Without Free Weights
Building a chest without free weights can be just as effective as using them. There are a variety of exercises you can do to build your chest muscles without having to invest in any equipment.
Cables and Machines versus Free Weights
Although free weights may be the best way to pump up those muscles, it’s definitely not the safest! If you’re a bit older or just starting out in weight training, I suggest sticking to cables and machines – I mean, who wants to get injured? I’ve been incorporating free weights into my training, but as I get older, I’m finding myself relying more and more on other types of equipment. Don’t get me wrong, free weights are great, but the equipment’s stability and the feeling of being less likely to get hurt while working out just make it so much better. So get to the gym and get lifting, no matter which method you choose, you’ll be sure to get those muscles bulging!
The Equipment
There’s tons of different pieces of equipment out there in the gym, but my absolute fave is the Smith Machine – it’s like a free weight barbell bench press, but it’s got cables on both sides, so you can see where you’re at with your re-racking. Then there’s Hammer Strength which can be used for flat, decline and incline presses – basically it’s a great replacement for dumbbells. Lastly there’s a bunch of other brands like Universal, Pro Fitness, Maximus, Flex, LifeFitness, Nautilus, Power Strength, Body Solid, and FreeMotion which you can use to get a real strong, powerful chest. In other words: Lift weights, get swole!
The Perfect Chest without Free Weights Workout
My chest workout, and the other ones I do, are all lumped into one big workout
Do all your reps until you can’t lift any more weight – basically, the goal is to fail.
Stretch those muscles and get ready to flex with a couple of sets of push-ups. Aim for 15-20 reps on the first set, then 12-15 on the second.
If you’re feeling daring, you can use the Smith Machine to do all sorts of crazy exercises, like incline, decline, and flat bench presses.
Smith Machine Incline Bench Press
I recommend for your first workout start with incline press first. While you’re still feeling pumped from you push-ups, so the upper chest muscles get the most bang for their buck, then move onto flat pressing to give the entire chest a nice form.
The Smith Machine Incline Bench Press targets the upper chest and shoulder muscles. To perform the exercise, set the bench at an incline angle and lower the bar to your chest, then press the bar back up to the starting position. Make sure to keep your back flat against the bench and your core engaged throughout the exercise.
Smith Machine Wide Grip Bench Press
Put your hands as wide apart as your shoulders can go and do 4 sets of 8-10 reps with 1-11/2 minutes between them – then head over to the Hammer Strength chest cable machine and do 2 sets of incline and flat presses with 8-10.
The Smith Machine Wide Grip Bench Press targets the chest muscles. To perform the exercise, you need to lie on the bench with your feet flat on the floor and your back flat against the bench. Grip the bar with a wide grip and press it up towards the ceiling.
Lever Incline Chest Press (Machine)
The Lever Incline Chest Press (Machine) is an effective exercise for targeting the chest muscles. To perform this exercise, sit on the machine and grasp the handles. Then press the handles away from your body to complete the motion.
Pec Deck (Machine)
You better finish off with the Pectoral Fly Machine, or cables. By now your chest should be screaming for mercy with 15 sets! Do 10 to 12 reps at a weight to failure. Finally, for your chest you just need to rest, intake some protein to let you chest build back stronger and bigger.
Pec Deck is a machine designed to target the chest muscles. To perform the exercise, you should sit with your back firmly against back rest. Then pull your arms together in a scissor-like motion. The arms should be held close together at the end of the movement to maximize chest muscle activation.
These exercises can help you build a perfect chest without the need for free weights. Remember to always keep good form and practice proper technique when doing any of these exercises. With regular practice and dedication, you’ll be able to build a strong and toned chest in no time!
The Strategy For Building Your Chest Without Free Weights
This workout won’t go on and on. Mix it up, you can adjust the weight, the sets, add some plyo push-ups! Applying a different kind of pressure – like, more weight and only 4-6 reps for one exercise will add muscle confusion. This will keep your muscles guessing, and your brain engaged. So, be creative and have fun with it!
Be Focused
Don’t let the TV, music, or people—especially your cell phone—distract you. Remember why you’re at the gym! I usually bring my own music and headphones. Then I can blast it loud enough to drown out all the other noise. I never think about how much weight the other person is using, focus on your own goals and gains. It ain’t about the weight, it’s all about form and consistency. You don’t need to give yourself a pat on the back. Or check yourself out in the mirror to let other people know you lookin’ good, they’ll know!
Bonus Triceps Workout
For all these compound lifts, your triceps are the largest secondary muscle group you are engaging. This is why the push, pull and press split is so popular. It focuses on muscles that are used together for your workout. This is why after my intense chest workout, I’m gonna give my triceps a real treat. I will do 6-9 sets of cables exercises, with 8-10 reps for each. Try starting with a pull down party, then move on to reverse pull downs. Finally, wrap things up with a nice rope pull down. By the end, your triceps will be having a screaming good time, and so will you.
Success
Do you want the secret to success for every chest without free weights workout. Be consistent and push yourself. When you get done with your workout your chest should be exhausted. You should feel like you would collapse from doing 10 push-ups. After this intense workout all you should need is rest and to replenish your protein, to build that perfect chest.
References: Build A Perfect Chest Without Free Weights | 3 Ways To Build A Stronger Chest Without Weights | The Best Chest Exercises You Can Do Without Weights | The Best Bodyweight Chest Workout