Chest workouts without pull-ups or bench-presses?

Asked by: Chase Shepard

Can you workout chest without bench press?

Yes, it’s possible to build a chest without bench pressing. While the bench press is a great compound exercise for building the chest muscles, there are many alternate exercises, such as the floor press, cable crossover, dumbbell press, and push-up.

How can I build my chest without push ups?

You can also do these alternatives if you have any injuries or weaknesses, especially in your shoulders, back, or wrists.

1. High plank. This exercise builds strength in your shoulders, upper back, and core. …
2. Side plank. …
3. Offset single-arm dumbbell chest press. …
4. Standing dumbbell rotational punches. …
5. Traditional bench press.

What exercises can I do instead of bench press?

The 9 Best Bench Press Alternatives are:

• Barbell Floor Press.
• Dumbbell Bench Press.
• Dumbbell Fly.
• Push-Ups.
• Barbell Overhead Press.
• Dumbbell Arnold Press.
• Single Arm Landmine Press.
• Barbell California Press.

How can I chest press at home without a bench?

Way through so watch as i squeeze right there and bring the dumbbells to touch each other at the top of every rep so do it for about three sets you know do 10 reps.

How can I hit my upper chest without a bench?

Lower the weight slowly. Towards your chest for the second part of the movement. While you continue to squeeze the dumbbells together as you come up on the concentric portion of the squeeze.

How can I grow my chest?

8 best chest exercises for strength and function

1. Incline push up. Equipment required: none. …
2. Flat bench press. Equipment required: barbell or dumbbells, flat bench. …
3. Incline bench press. Equipment required: barbell or dumbbells, incline bench. …
4. Decline bench press. …
5. Pushup. …
6. Cable crossover. …
7. Chest dip. …
8. Resistance band pullover.

Can planks replace push ups?

Planks are another amazing push-up alternative that can also help build shoulder, core, and upper back strength. Planks are also a great way to help support balance. Once in high plank position, hold for 15-30 seconds, rest, and repeat 2-3 times.

How do you get ripped chest without weights?

5 exercises for a bigger chest – no equipment

1. PUSH-UPS. Push-ups are a great bodyweight exercise that hits your chest and arms. …
2. DECLINE PUSH-UPS. The decline push-up is a more difficult version of the basic push-up. …
3. DIAMOND PUSH-UPS. …
4. PUSH-UP HOLD. …
5. WIDE PUSH-UPS.

What is the best exercise for chest without weights?

Best Chest Exercises Without Weight

1. Push-Up.
2. Close-Grip Push -Up.
3. Plyometric Push-Up.
4. Scapular Push-Up.
5. Dip.
6. TRX Chest Flye.

Do pushups work chest?

Pushups are a simple and effective bodyweight movement that can help increase strength in your upper body and core. This exercise works the pectoral muscles in your chest and the triceps. These are the muscles in the back of your upper arms.

Can I do chest workouts on the floor?

To do a floor chest fly you will need 2 relatively light dumbbells and a sturdy floor surface. From a seated position, bring the weights into your lap and then lay back on the ground bringing the weights with you and straightening your arms up toward the ceiling with palms facing each other.

What happens if you don’t train chest?

Let’s say you decide to forgo chest training entirely, but you still train your back, arms, core and legs. Such an off-balance training routine could end up developing muscular imbalances in your body. This could lead to bad posture, a stringy or bony looking chest, and inability to perform other exercises correctly.

Is 5 chest exercises too much?

You should perform 1-4 chest exercises per workout, with the most optimal range being 2-3 different chest exercises in a single training session. Why? For most lifters, performing any more than 3-4 various movements can result in diminished returns, excessive “trash” volume, and suboptimal quality volume.

Why won’t my pecs get bigger?

Without adequate R&R, your muscles will never grow. In fact, working out too hard and too often on the same body part could stunt muscle growth and actually break down tissue that you have already worked so hard on to build.