Chest and biceps workout without equipment

Do you want to strengthen your upper body and tone your biceps and chest but lack access to a gym or exercise equipment? Have no fear! 

With this no-equipment chest and biceps routine, you can still get a fantastic workout in the comfort of your own home.

Without using weights or machines, you can strengthen and shape the muscles in your chest and biceps with these exercises. 

You may strengthen those specific muscle parts without leaving your home using just your body weight and a few basic movements.

This chest and biceps workout without equipment features a range of moves that challenge your muscles. These exercises, ranging from regular to diamond push-ups and arm circles, will help you develop strong pectoral and upper arm muscles.

Let’s dive in right now!

• Regular push-ups

This classic fitness exercise is ideal for beginning any full-body or upper-body activity and maintaining it as a training staple. Use a wide hold, which will work your pectoral muscles more effectively than a confined grip.

Here’s how to perform regular push-ups:

1. Begin in a plank position with palms slightly wider than shoulder-width apart and feet hip-width apart. Keep your arms straight and your hands exactly under your shoulders.
2. Lower your body toward the earth by bowing your forearms and keeping them near your body. Your forearms should form a 90-degree angle, and your torso should almost contact the earth.
3. Straightening your limbs, return to the beginning position by pushing yourself up. 
4. Maintain an engaged core and an upright body position throughout the movement.
5. Repeat until the desired number of repetitions is reached.

If you have difficulty performing regular push-ups, you can modify the exercise by performing knee or incline push-ups on an elevated surface. 

• Chair Dips

Chair Dips are an excellent bodyweight exercise that engages the shoulders, chest, and biceps.

Here are the steps for chair dips:

1. Sit on the edge of a sturdy chair or bench with your hands next to your waist and your fingertips pointing forward. Your feet should be level on the ground, and your legs should be bowed by 90 degrees.
2. Slowly slide your butt off the chair’s edge while maintaining the position of your palms.
3. Lower your body towards the ground by bowing your forearms and keeping them near your body. Shoulders should remain relaxed, and the chest should be slightly advanced.
4. Straighten your arms and return to the beginning position by pushing yourself up. Maintain an engaged core and an upright body position throughout the movement.
5. Repeat until the desired number of repetitions is reached.

It is essential to maintain correct form when performing chair dips. Avoid flaring out your forearms and allowing your shoulders to rise towards your ears.

• Incline push-ups

If standard push-ups are initially too difficult, you can begin with incline push-ups. The less body weight you need to push, the higher the slope. This exercise is also effective for targeting the lower chest.

1. To perform incline push-ups, position your palms on a bench or step while keeping your feet on the ground. 
2. This variation is simpler than traditional push-ups and targets the chest, shoulders, and triceps.

• Diamond Push-Ups

Diamond push-ups are a variation of the push-up that emphasizes the abdominal muscles. It is because you have a reduced grasp basis in the center of your chest. This diamond push-up tutorial explains the benefits and variations in greater detail. 

To accomplish this, you will:

1. Begin on all fours with your index fingers and thumbs intertwined to form a diamond shape with your palms. Place your shoulders exactly on top of your wrists in the middle of your chest. 
2. Put your feet back to be in a plank. Brace your core.
3. Inhale as you bend your forearms to lower yourself down. Reduce your triceps until they are parallel to the ground. Keep your forearms at approximately a 45-degree angle to your torso.
4. As you press up and return to the starting position, exhale. Lock your arms out completely before performing the next repetition. 
5. Repeat this process for 45 seconds.

• Archer Push-Ups

Finally, the final exercise is the archer push-ups. It is a unilateral exercise, which means that only one side of the body is being worked at a time. It will correct any push-up imbalances by decreasing the reliance on the dominant limb. 

To accomplish this, you will:

1. Begin in a broad push-up posture with your arms wider than shoulder-width apart.
2. Inhale as you bend your right elbow and lower yourself to your right side while keeping your left arm upright. Maintain your core strength.
3. As you press up and return to the starting position, exhale. 
4. Repeat this step for 22 seconds on the right side before repeating it on the left.

Conclusion

You can build strength in your chest and biceps without equipment by doing bodyweight workouts like push-ups, dips, and curls. 

To achieve continuing improvements, it’s crucial to gradually overload and push yourself and include various types of exercise for a well-rounded fitness routine.