Which are the best body weight exercises for the chest?
People think that building the bigger chest requires going to the gym or using equipment. There are, in fact, many exercises that you can do at home/outside without weights any equipment – your own body weight is your equipment.
TRADITIONAL PUSH UPS
Push-ups are a great body weight exercise that hits your chest and arms.A plain regular Push Up does wonders for all parts of your chest, just try do the regular Push Up really slowly - 3-5 seconds up, 3-5 seconds down.
The decline push-up is a more difficult version of the basic push-up. The difficulty is increased by placing your feet on a higher level than your hands. The higher your bench/chair/box is the more difficult and intense the movement gets, and consequentially you get better results.
Diamond push-ups are another challenging variation of push-ups performed by placing your hands close together until your thumbs and index fingers touch forming a "diamond" shape. Having you hands in this position while doing push-ups - triceps and inner chest muscles will be affected more.
The push-up hold is an isometric (held) type of exercise that will improve your chest strength and definition and will also work your core, shoulders and arms. You need to hold the push-up position (lowered down) for as much as you can. The main key here is to believe that you can do it and to push your limits.
Doing push-ups in a wide position is another variation that will put more pressure on your chest. This is because most of your weight is transferred to your pectoral (chest) muscles when you place your hands in a wide position. So the farther you put your hands out, the greater the challenge for your chest.
The key is to maintain a consistent lowering speed all the way through the bottom of the move. Don't rush, "slow" wins this race.
SIDE-STEP CHEST PRESS
Anchor a super band to about hip height, laterally lunge away from anchor point and press band out, fully extending arms in front of chest.
These activities are so strenuous,occurs in short spurt and are high intense. These exercises also are called "strength training" or "resistance training."