Tuesday, June 26, 2012

Weightless Chest Workout

  Weightless workouts are training that do not use dumbbells, barbell or any weight machines. It is very suitable for people who are unable to find time to go to the gym and are reluctant to store their house with heavy exercise equipments.  I find that training without weights is probably best for people to strengthen their core muscles as it involves pushing and resisting movement of different muscle group in our body.

  Chest muscles are among the bigger muscles that are hard to develop for most people.  Especially for those who does office work, sitting on their desk almost from 9 to 5 daily.  What they do most of the time is probably lifting their fingers to hold a pen or typing something on the computer keyboard.  One of the most basic weightless chest workouts will be that of push-ups.  Beginners can start off doing push-ups with their knees touching the floor instead of their feet or they can do it on a wall by lifting their toes, with both hands at slightly shoulder width apart.  This can take away excessive strain as they won''t have enough chess muscle strength to do a proper strict form push-up.  You can do 2-3 sets of 10 reps push-ups, increasing the reps and sets whenever your pectoral strength has increased.

  For those who are none beginner, you can do a proper push-ups with hands slightly wider that the shoulder and both foot touching the floor.  Again do it with proper form, lower your torso down slowly until your chest almost touches the floor then push straight up in a slow movement as well.  Do 4-5 sets of 12-15 reps and increase the volume as your strength increases.  Rest for 30 seconds to 1 minute between each set. Push-ups will strengthen your chest muscles while giving your arms and shoulder some good workout as well.

  Another type of weightless chest workout is the reverse push-ups.  In this exercise, you will lay on the floor face up instead of facing down like the conventional push-ups.  You hold first your right hand in a normal push-up position while crossing the left arm over to touch palm of the right hand, in a palm to palm manner You start by pressing up using your right arm, while the left arm act like a barbell to resist the force of the push by your right arm.  Do 4-5 sets of 10-15 reps and increase your resistance if you want as you gather strength. The best is to do 1 alternate set for each side of your chest and stop for 30 seconds for a breather if requires.  I found this chest exercise is very good for beginner as they can adjust their resistance according to their strength.  The antagonistic style of training (one pushing while the other resisting) works the chest and arm muscles very well at the same time.  You will be less prone to injuries as you know your own strength base on the resistance you exerted and will not overload your own muscles with excess weight.



  1. Using heavy gym utensils is a great help in raising the chest and have a big changes on a modification of your body.Thanks for publishing.


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  3. Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Thanks.
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