Home Chest Workout (NO WEIGHTS ALLOWED!!)

Build more than just a big chest without equipment…

A true home chest workout is one that allows you to build a bigger chest without equipment, and without taking up a lot of space. This chest workout technique is one that you can apply to regular pushups to turn them into muscle building beasts and instantly make them a bonafide chest building exercise.

To start, you calculate your max pushups by performing as many as you can until failure. You then want to rest 2 minutes before reattempting. In this second attempt, you’re going to try and complete one and a half times as many push ups as you did in your initial attempt without allowing your knees to touch the ground!

You can “rest” in a plank position, in a downward dog, side plank, whatever. It doesn’t matter as long as you don’t let your knees touch the floor at any point. This home chest workout tip can easily be incorporated into the very next time you perform pushups or do your workout for chest at home. The key is that you must perform your initial set of pushups as hard as you can. Don’t try and take it easy on the first set since you will only be taking away your chance to build muscle.

Your pecs are muscles that respond well to high intensity training. Incorporating advanced workout techniques like this one help to speed up the results you see from your home chest workouts even more. Typically, people will do their home chest workout without weights and stick to multiple sets of ordinary pushups or pushup variations. There is nothing wrong with this chest exercise at all. In fact, it’s one of the best no equipment chest exercises you can do. That said, if you want to get the most out of it and build the biggest chest from doing it you have to add more intensity.

If you would like to get 6 weeks of complete bodyweight chest workouts, as well as no equipment workouts for every muscle group like shoulders, back, triceps, biceps, and legs…head to and get the ATHLEAN XERO body weight workout program.

For more home chest workout videos and tips on how to build a bigger upper chest with one dumbbell be sure to subscribe to our youtube channel at

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58 comments
  1. Donatel Ciosi-Dinardo / November 7, 2015

    This is like edging when you wank but for your muscles

  2. Ben / December 31, 2015

    “What ever that number is, lets call it 70”
    70! 70!
    Maybe 7… jesus…

    • Marvin Waehler / July 5, 2016

      hahaha thought the same thing! I knew I was gon find a comment on that in
      the comment section! hahaha.

    • Kenny Leone / July 15, 2016

      lmao trust, i was like bruh did u say 7? cuz i cant do 70 lmao

    • chaim moses / July 28, 2016

      I did the athlean zero program twice i started out being able to do 30
      pushups now myax is 80. you should try it out its great for your agility

  3. massimo magistrali / January 23, 2016

    Crazy to see 14000 likes and only like 100 dislikes…….. and hes talking
    about working out…… he must know his stuff!

  4. TheHeraldofWoe / February 13, 2016

    Christian bale is doing push up vids after Batman

    • Spongegar / June 29, 2016

      Christin bale wishes he looked like jeff.

  5. Νικος Καρακασης / February 21, 2016

    To know if your arms have your shoulder distance each other just place a
    t-shirt on your size and put your hands on the t-shirt armpits.

    You’re welcome

  6. Casey Reager / February 24, 2016

    “let’s call it 70″…… I will either do 7, or 0, but put those two
    numbers togeth!?!?!! you got me messed up

  7. Manuj Madan / May 23, 2016

    I can do 100 normal but no way I can do 150 after 2 minutes of doing 100
    lol

    • Manuj Madan / July 30, 2016

      +Raahem Nabeel I was stuck at 30 push ups for long. After I was able to do
      30 normal push ups. I applied pyramid technique and started doing cardio.
      Bam after 2 months I was able to 100 push ups. Highest I could do was 152
      at one time. Pyramid technique is like do 1 push up then 1 second rest then
      2 push ups 2 second rest then 3 push ups then 3 second rest continue till
      10 push ups after 10 push ups take 90 seconds to 120 seconds break then
      climb down the pyramid ( 10 push up 10 seconds break 9 push up 9 second
      break till you have reached 1 push up). Do it 3-4 times a week. Give it a
      month. You’ll definitely increase your push ups .

    • Manuj Madan / July 30, 2016

      +Manuel F​​ it gets too boring I’ll just do weighted push ups lol

    • Manuel F / July 30, 2016

      +Manuj Madan ikr? I will try pyramid then. Do you have to really time it
      like count the seconds mentally or have a timer? When you say rest what is
      the position? up or down or really rest like stand up?

    • Manuj Madan / July 30, 2016

      +Manuel F I do no weight shoulder press with my arms during my rest. So I
      metally count the time like 1 push up then on my knees one shoulder press 2
      push ups then one my knees and 2 shoulder press.

    • Raahem Nabeel / July 30, 2016

      +Manuj Madan thanks a lot man will definitely try that out!

  8. William Olvera / May 30, 2016

    wtf I can barely do 15?

    • EliasalHDTV Vlogs / August 2, 2016

      How old are u??

    • BaePlaysTrixx / August 6, 2016

      +EliasalHDTV Vlogs he’s most likely 12/13

    • EliasalHDTV Vlogs / August 6, 2016

      +BaePlaysTrixx I am 12 and I can do 100 lol

  9. Hobbit Stomper / May 31, 2016

    I can do 10 push ups in 1 go. then 30 second rest, 5 Push ups. 30 second
    rest. 3 push ups.
    I feel so intimidated.

  10. Michael Brian / June 1, 2016

    This is pretty damn tough! I just started this week with diamonds and
    standard using this method and that second set is brutal. I end up dropping
    to my knees early, but regardless I finish my numbers. It showed me a new
    road to progression which is to eventually complete this without touching
    my knees to the floor. Can this principle be used on other exercises such
    as dips, pull-ups, bodyweight squats??

    • Greg Mayhem / July 2, 2016

      dips.. no… pull ups… no… squats.. yes

    • Greg Mayhem / July 2, 2016

      +John Brown dips. could work

    • Manuel F / July 30, 2016

      I think if you are still miserable in pushups, forget those other things.

  11. Master King / June 3, 2016

    how many times should I do this in one day?

    • Spongebob Squarepants Destroyer of Evil / June 21, 2016

      Try to do 50 a day 😉 or more if you can do try to do a lot just at least
      up to 20 or 30

    • Chris Davies / July 2, 2016

      4 sets I think, or even as many as you can manage. Following day, train a
      different muscle group while your upper body/chest rests/repairs itself.

  12. Chris Davies / July 2, 2016

    Still not sure how, if someone goes to failure, by resting for two minutes
    would allow you to to same and 50% more. Does not failure mean what is
    says? Once gone to failure, even resting for 2 minutes, the next set will
    be less as you’ve already exhausted your muscles from the first failure
    set. If’ I’m misunderstanding something here, pleas explain.

    • Trimon RS / July 6, 2016

      yes, you misunderstand English.

    • Joel Phillips / July 13, 2016

      Yeah I don’t understand this either

    • Manuel F / July 24, 2016

      I think the instruction was quite clear. You get the number of push ups
      till failure then rest 2 mins then start again to reach 150% of your
      failure number. Along the way you rest but not let your knees touch the
      floor till you complete 150%.

  13. Govind Parashar / July 4, 2016

    I did calf yesterday for 1st time and walking like a duck.

  14. Joel Phillips / July 14, 2016

    Do you do this just once?

  15. Charlie Ryder / July 18, 2016

    my max is usually 40-45 but i’m 225lbs. after i got winded on the first
    (grind) i attempted to hit 90 but made it to 73

  16. Manuel F / July 24, 2016

    Im gonna try this but I don’t think Im gonna make past 10 reps till
    failure.

    • izzes / July 29, 2016

      i’m with ya mate

    • izzes / July 29, 2016

      i failed miserably, i’m in shame meow

    • Manuel F / July 30, 2016

      +izzes did 15 til fail but can’t complete 150% after 2 mins rest. Got a
      throbing headache instead. lol

  17. adrian garcia / July 26, 2016

    What if I go till failure but when I rest it isn’t enough to do more or do
    as many as I did the first time around? should I rest longer ? or did I
    just give it so much that my arms just can’t anymore?

    • jerrymack95 / July 28, 2016

      it means your tiny and need to develop larger muscles to increase your
      lifting endurance

    • BaePlaysTrixx / August 6, 2016

      +jerrymack95 wow, jerk

  18. NibleyCookie / August 3, 2016

    Sieve been doing push-ups since December everyday and my push up count has
    always been around 14-20 max and it’s been like this for 3 months, what
    wrong with me lol

    • Eerric Hinton / August 5, 2016

      Aim higher each time and rest for a day or two days.

    • NibleyCookie / August 5, 2016

      +Eerric Hinton
      i do them to sabsolute failure

  19. 0namey / August 4, 2016

    Jeff, this pushup-workout is primarily for triceps! it has very little to
    your chest.
    I’m interested in some bodyweight equivalents of bench press with barbell.
    Can you recommend helpful exercises?

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