The chest is one of the most prized muscle groups to work on the gym floor. Exercises are performed with loaded barbells, heavy dumbbells, weight stacks or pulley resistance. When you do not have access to a gym but you want to work out at home to get a bigger chest, there's no need to panic. You can get a bigger chest by using the weight of your body and doing some specific exercises.
Place two chairs side by side. Facing the floor, place your toes up on the chairs so one foot is on each. Place your hands on the floor directly under your shoulders and lift your body to a point where your back is straight by contracting your abdominals. Lower your chest down towards the floor until it is about the width of your fist away from the floor. Push yourself back up and repeat 12 to 15 times.
Do a set of standard pushups. Place your hands on the ground directly under your shoulders and curl your toes under your feet. Straighten your back, contract your abs and push yourself up until your arms are fully extended. Slowly lower your chest down towards the floor until it is a fist-width away and repeat 12 to 15 times.
Go back to the chairs to do incline pushups. Place one hand on each chair and curl your toes under your feet on the ground. Lower your chest down toward the chairs until it is the width of your fist away and push yourself back up. Do 12 to 15 repetitions.
Stack two sets of books, about 4 inches high, on the ground. Place the books about 6 inches wider than shoulder-width apart. Place your hands on the floor inside the books and lower your body towards the floor. Stop when your chest is about the width of your fist away and explode up into the air. Land on the books with your hands and do another pushup. This time pop up in the air and bring your hands back to the ground. Continue alternating between pushups on the books and pushups on the floor. Do 12 to 15 repetitions.
Items you will need
- ✓ 2 chairs
- ✓ Thick books
- Do all of the exercises consecutively with 30-second rest breaks in between each. That's one circuit. Repeat the whole circuit four or five times and do this routine three times a week on alternating days.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.