The two main components of a chest muscle are the pectoralis major and the pectoralis minor. The pectoralis major is located above the rib cage and the pectoralis minor sits underneath the pectoralis major. In order to build a big lean muscle, you must activate the entire muscle group and complete the exercises through the full range of movement. It is not necessary to use weights in order to obtain a full wide chest. Body weight resistance training is all that is needed. A variation of the basic military push up can also help in achieving a stronger and bigger chest muscles. Here is your guide then to build chest muscle without weights.
Tip #1: Perform basic military push-ups.
Lie face down, while your palms on the floor and shoulder width apart. This is the position to perform the basic military-style push-ups. Now, push yourself up until your arms are locked at shoulder-width apart. There should be a straight line from your head to your ankles and your trunk should be fixed and strong. Next is slowly lower yourself until your chest is close to the floor then push your body back up and try to exhale as you do so.
Tip #2: Perform wide push-ups.
Same as basic military push up, you perform wide push-ups. Your arms should be wider than shoulder-width apart. This procedure isolates the chest muscles and it put more emphasis on the outer chest.
Tip #3: Perform diamond push-ups.
Follow the basic push-ups while creating a diamond between the index fingers and thumbs. This process of close grip gives emphasis on the inner chest area and triceps.
Tip #4: Try the decline push-ups.
Do the decline push-ups by placing your feet on a stationary object so that your head is lower than your feet. You can use a chair or a table or anything, but the steeper the angle, the more it is difficult. This method can add extra weight and places more stress on the upper chest muscle.
Tip #5: Perform the incline push-ups.
Do the incline push-ups by placing your hands on a stationary object above the floor level. This is to place more emphasis on the lower chest muscle.
Tip #6: Set your goals on specific muscles.
In a general exercise to be beneficial, you need to concentrate on specific muscles to see real results. This is the best way to build muscles without weights. The common starting point among body builders is to build up the biceps and this is not easily done without weights. So instead of using weights, you can use something in place of them like probably cans of food. Put the cans in a bag and you have a weight to lift.
Tip #7: Make press-ups.
Every body builder want to build their chest as this comes the appearance of a well built body. To build the chest muscle without weights is to make regular press ups harder to do. An easy way to accomplish this is to put your feet up on a chair, making all the weight go into your arms.
Choose the number of repetitions and sets which depends on your level of strength and fitness. You can add a weighted vest so as to increase difficulty when you build chest muscle without weights.