The best exercises to build up your pectoral muscles without equipment

Is it possible to build up your pectoral muscles without having to go to the gym? What are the best exercises for the pecs without equipment ? That's what I'd like you to discover in this article, with a bodybuilding program suitable for all levels.

Whether you're on vacation, away on business, or simply don't have the time or inclination to join a weight roomthere's always a way to train.

How do you build bodyweight?

In this video, I explain how to build up your pectoral muscles with body weightwithout any machines or fitness equipment.

This pecs session can easily be performed in your living room, hotel room or outdoors (park, beach, etc.). It consists of 4 exercises which each target a different part of the pectoral muscles.

For each exercise, perform 4 sets of 15 to 20 repetitions. Between each set, take a 30-second rest period.

4 exercises without equipment to gain muscle

Exercise 1: Classic pumps

For this first exercise, let's focus on one of the most effective movements for building pectoral muscles without equipment: the pumps.

In the starting position, your hands should be slightly wider than shoulder width apart.

Here, the aim is to work the middle part of the muscle.

To do this, you should aim for slow, controlled push-ups. In fact, continuous tension will give you an excellent congestion.

If you are a beginner, you can do push-ups on your knees.

On the other hand, advanced practitioners can use a rubber band to add resistance and increase the difficulty.

For greater breadth and better recruitment of muscle fibresyou also have the option of using pump handles.

Exercise 2: Declined push-ups

This movement targets the upper pectoral area.

Simply use a raised support (chair, coffee table, low wall, etc.) to rest your feet. To limit the risk of injury, avoid fully stretching your arms in the raised position.

If the declined pumps are too easy for you, again place a resistance band behind your back.

Exercise 3: inclined push-ups

The inclined pumps target the lower part of the pecs.

To perform this exercise, place your hands on a high support. The higher the support, the easier the movement.

Your aim is to lower yourself until your lower pectoral muscles touch the support. Then push up to the starting position.

Exercise 4: Bungee splits

This last exercise involves the inner pectoral muscles, an area which is so difficult to develop because it depends so much on your genetics. It is, however, essential to develop it.

The spread with elastic reproduce movements such as the split at the opposite pulley or the butterfly.

For better recruitment of the entire muscle group, you can vary the angle of work (up and down, up and down).

The ultimate bodyweight strength program

You want to go further and carve out a dry physics only with body weight exercises?

Discover the Zero Gym program and reach your goal in only 6 weeks!

With this no-equipment training plan for all levels, you won't need to go to a gym. sports hall.

Each week includes 5 trainings to be done wherever you want:

• 2 weight training sessions for a fit physique
• 2 HIIT and cardio sessions to improve your cardiovascular system and burn fat
• 1 session focused on abdominal work to develop your chocolate bars

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Also read articles:

How to get a good lean or lose fat?

Successful weight gain: The fundamentals

At what age should I start weight training?

5 exercises to do with a weight bench