Killer at Home Chest Workout - Chest Workout Without Weights
Getting in a good strength building chest workout at home can be a challenge especially if you don't have any equipment. This routine solves that problem with a selection of push ups that can easily get you sore the next day. Though...
Getting in a good strength building chest workout at home can be a challenge especially if you don't have any equipment. This routine solves that problem with a selection of push ups that can easily get you sore the next day.
Though this video can be used as a standalone routine, it is best to use this as part of a larger program that targets other areas of the body. We suggest coupling it with some kind of cardio beforehand as well as targeting the upper back and biceps (the muscles that oppose the ones used in this workout) to create a well rounded routine.
Also this video just covers one set of each of these exercises and if done with the hardest version you can handle then you can easily get your chest sore the next day but doing this routine twice through in a single day with a few hours break in between is best if you want to use it for mass/strength building. You will also want to focus on the "negative" of each repetition if you are wanting to increase size. For these versions of a push up the negative portion of the repetition is the drop down towards the ground. If you focus on a slow controlled drop even if you can't push yourself up it will increase the effectiveness of the push up and allow you to build more strength and size.
Below is a more in-depth description of each push up variation and how to get the most out of each.
30 Seconds per set with 30 seconds in between each to rest. No equipment is needed other than an optional exercise mat.
Though this routine is not necessarily a heavy hitter for calories, 64 on the low end and 113 on the high end, it will continue to burn calories long after you are done due to the afterburn effect of strength training. Though not as high as after a HIIT routine it can still add up to a substantial extra burn not to mention that strength training and mass building (relatively) permanently increase your metabolism in the long run.