• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

Xukkhini

Health, Fitness & Wellness

  • Blog
  • Weight Loss
  • Yoga
  • Fitness
    • Workouts
    • Strength Training
  • Health
    • Nutrition
    • Mind
  • Start A Blog
    • How To Start A Blog
    • Blogging Resources
    • Income Reports
    • Blogging Tips
  • About
    • Contact
  • Nav Social Menu

Chest Workout At-Home: How to Lift Your Breasts Without Using Weights

July 7, 2017 By Peter Irlam 2 Comments   /   This post may contain affiliate links at no extra cost to you. Please see my full disclosure for more info.

Pin406
Share11
Tweet
417 Shares

I’m a bit of a cliché:How-To-Build-Your-Chest-Without-Weights

The bench press has always been my favorite chest exercise.

But, nevertheless, I often finish a chest workout with push-ups to get an amazing pump!

Push up workouts are a great way to build your chest without weights.

Believe it or not, the bench press primarily activates your front delts and triceps (particularly at lockout).

And whilst it can still build impressive pecs, many become frustrated with their lack of pec development.

Sure, their delts and triceps are growing, but their chest is lagging.

See also:

  • Shoulder Workout: Expert Advice for a Killer V-Taper
  • Strength Training for Women: 6 Best Exercises Without Building Bulk

So in today’s post, I’m going to show you how to build your chest without weights.

This highly effective routine will also give you perky, lifted breasts!

It’s surprising how many people perform push-ups without giving it much thought.

Therefore, I want you to become more mindful of how you execute the movement.

Lastly, you’re also going to add a couple of twists to the routine.

Tips For The Perfect Push Up

First, you’re going to start off with a set of regular push-ups.

Most of you are very familiar with this exercise…however, here are a few tips:

  • Keep the angle of your body and legs in a straight line (think plank).
  • Don’t allow your hips to pike or slump.
  • Do keep your glutes squeezed which protects your lower back.
  • Drive your elbows back, don’t allow them to flare out to the sides (even when you adopt a wide position to throw stress on the outer pecs).
  • Focus on keeping a tight core.

12 reps for this warm-up set should suffice.

Related:  Why Won’t My Biceps Get Bigger?

What is Adduction?

It’s important to consider adduction when you’re learning how to build your chest without weights.

Adduction means attempting to bring your hands together as you’re pushing.

They won’t go anywhere but adding this simple hack will recruit your chest fibers more strongly.

So instead of just pushing the floor away, you’re going to squeeze the hands together.

By the way, it’s always better to think about pushing the floor away rather than pushing your body upwards.

This shift of perception helps with correct recruitment patterns.

Perform another set of 10-12 reps adding adduction to your set.  You’ll really feel the difference.

Add Furniture Sliders

Your chest works with your core; the two are closely related.

So for your third set, after each push-up, you’re going to perform a crunch.

For this, you’ll need a smooth surface such as a wooden floor.

Plonk your toes on the furniture sliders and after each push-up and crunch your knees up to your lower chest.

This will give you an incredible pump!

Related:

  • The 20-Rep Squat Challenge
  • How to Get Bigger Calves for Men: Add 2 Inches to Your Calves

Sliding Flyes

Next, you’re going to perform the push-ups on your knees with the floor sliders under your palms.

Begin by turning your fingers out at 45 degrees and bend your elbows slightly.

This helps to protect your shoulder joint and rotator cuff.

You may want to bend your hips slightly and remember to keep that butt squeezed.

Next, allow your hands to slide out to the side bringing your face close to the floor.

Then squeeze your pecs to bring your hands back to the starting position.

In conclusion:

This is really tough but incredibly effective.

If it’s too difficult, then increase the angle of your hips.

You can also use partial reps…find your threshold and then push back up before you hit the sticking point.

Finally, keep your reps controlled. – you don’t want to end up smacking your face on the floor!

Related: 11 Biggest Bodybuilding Mistakes

Dangers of Performing The Flyes On Your Toes

This is something that I don’t personally recommend due to risk of injury.

Remember: motions such as this place the shoulder joint under a lot of pressure.

Furthermore, increasing the weight only adds to this stress…especially if you have long arms.

Here’s what the routine looks like:

  • Regular push-ups x 1.
  • Push-ups with adduction. x 1.
  • Push-ups with crunch x 1.
  • Sliding flyes on your knees x 1.

Start with 12 reps for your first set.

As you ascend through the difficulty levels, you’ll be the best judge on how many reps to perform.

Either way, I can guarantee a pump like none you’ve ever experienced!

Related: 10 Yoga Asanas for Strength

Start Slow

If this is your first time, I’d advise performing just one complete super set (all four exercises).

Then, see how your chest feels the next day.

Follow these wise words of advice: ‘stimulate, don’t annihilate’!

It’s not only pointless and unnecessary to perform more sets than required to trigger muscle growth, but will also impede your recovery.

In Summary:

  • Keep your core and butt tight.
  • Keep your head up and neck straight.
  • Don’t let your hips sag toward the floor.
  • Keep your reps slow and controlled. Push-ups are ideal for placing continuous tension on the muscles.
  • Don’t feel you need to do all 4/5 sets.
  • To lessen the challenge, stick your butt out more and perform partials.

This is a surprisingly difficult routine…

…but well worth the effort!

If you’re not ready for the full workout just yet, at least add the tips you’ve learned about the perfect push up.

I hope things are now much more clear on how to build your chest without weights.

Drop me a line and let me know how you’re getting on.  If you have any questions or comments, leave them below and I’ll be happy to help.

Lose 8 – 16 Pounds of Unwanted Fat in Just 14 Days or Your Money Back!

How would you like to burn fat at an incredible speed in the easiest way possible?

The 2 Week Diet uses the same scientifically proven methods used by celebrities and champion bodybuilders to melt away fat in the fastest time possible.

These little-known techniques have been hidden from the public…

…until now!

The 2 Week Diet promises a loss of 8 – 16 pounds in just 2 weeks or your money back.

In fact, The 2 Week Diet will help you lose more body fat, faster than anything you’ve tried before.

Here are just some of the benefits:

• 8 – 16 pounds of body fat vanished by using some of the quickest and most effective fat-burning techniques ever created.
• 2-3 dress sizes dropped in just 2 weeks… even if you’ve tried every other weight loss system out there!
• 2-4 inches removed from your waistline. Finally, you can start wearing clothes you really want to wear!

The 2 Week Diet is a foolproof system and offers a risk-free, 100% no-nonsense guarantee.

What’s more, The 2 Week Diet is currently ON SALE at a heavily discounted $37 for a limited time only.

Check out The 2 Week Diet here and join the thousands of life-long fans who’ve remodeled their bodies, lives, and relationships.

Loved this post?  Why don’t you:

  • Pin it!
  • Share it!
  • Tweet it!
  • Stumble it!

The share buttons are right here:

Pin406
Share11
Tweet
417 Shares

Filed Under: Strength Training, Workouts

« Bicep Workout: How to Avoid These Four Common Mistakes
Biggest Bodybuilding Mistakes: 11 Reasons You’re Not Making Progress »

Reader Interactions

Comments

  1. chest workout routines

    July 27, 2017 at 8:48 am

    A lot of people are curious about how they look. Most of them wants to have a great looking body. I am sure this information will help them a lot. Great idea for sharing!

    Reply
    • Peter Irlam

      July 27, 2017 at 4:09 pm

      Hi! Thanks for reading my reading my post 🙂 I’ve escaped the 9-5 shackles and now blog full time on health issues. My number one reason is to help people to do just that: achieve the body they’re happy with and high levels of energy and good health! Cheers, Peter.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Hello and Welcome!

Hi, I'm Peter, author and founder of Xukkhini. Learning about health and fitness changed my life. It allowed me to lose over 80 pounds and now I blog full time about the health and fitness niche. Learn More ==>

LETS BE PINTEREST PALS!

Popular Posts

Recent Posts

  • 7 Yoga Poses for a Stiff Neck
  • How to Lose Weight if You Have Thyroid Problems
  • 11 Best Habits to Lose Weight and Keep it Off Revealed
  • Xukkhini Blog Income Report, April 2018
  • 29 Healthier Alternatives to Your Favorite Foods (Eat This, Not That!)

Categories

  • Blogging Resources
  • Blogging Tips
  • How To Start A Blog
  • Income Reports
  • Mind
  • Nutrition
  • Strength Training
  • Weight Loss
  • Workouts
  • Yoga

Footer

Hello and Welcome!

Hi, I'm Peter, author and founder of Xukkhini. Learning about health and fitness changed my life. It allowed me to lose over 80 pounds and now I blog full time about the health and fitness niche. Learn More ==>

Latest Posts

  • 7 Yoga Poses for a Stiff Neck
  • How to Lose Weight if You Have Thyroid Problems
  • 11 Best Habits to Lose Weight and Keep it Off Revealed
  • Xukkhini Blog Income Report, April 2018
  • 29 Healthier Alternatives to Your Favorite Foods (Eat This, Not That!)
  • Disclaimer
  • Privacy Policy
  • Terms & Conditions
  • Contact

Copyright © 2023 · Xukkhini · Genesis Framework · Foodie Pro Theme