It really is possible to get the job done without expensive equipment. We’re going to assume that you have already taken care of your full body warmup by running sprints, jumping rope or similar, and you have broken a light sweat. Now you are ready to get a great chest workout at home.
- The first exercise has to be pushups. But not just any pushups. We’re going to take these to the limit, and get the pectoral muscle from all the angles.
Start out by placing you hands against the back of your sofa, of other piece of sturdy furniture. About a 45 degree angle will be just right. Pump out 3×10 with a slow, deliberate pace. This should be enough for the muscle specific warmup.
Take about a 30 second rest, then drop to the floor. Do another 3×10 at this angle. Again, slow and focused reps. Use about a 2sec up 2 sec down tempo. Rest for 2 minutes.
During your rest period, take advantage of the time by doing some stretches. Stand up, and reaching out to your side and slightly behind you, grasp a door jamb or similar. Rotate your body to the other side, pulling the muscle, and getting in a good stretch. Repeat for the other side.
Now let’s hit the lower pecs. You might think that we can’t simulate a decline press with push-ups, but here we go:
Put your feet up on the back of the sofa, and again – slow deliberate reps for 3×10.
At this point, your pecs should be pumped, but we have a finisher for you as well.
Take a towel, or T-shirt and fold it over the vertical edge of the door. Slide it down until you hit the knobs. Wrap around the knobs and pull the ends back towards you. Placing your feet at the base of the door, lean back while still holding the ends of the towel.
Congratulations! You just built your own portable rowing machine. Since we only have bodyweight to work with, I think that we need about 4 sets of 10 here to heat up the back and rear deltoids and balance out our work on the chest.
There you have it. At this point you should be nice and sweaty. You’ve gotten in a complete home chest workout, with no equipment, in just 20 minutes or so. This will also work well on the road, plus you can take a dip in the hotel pool when you are finished.
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