Home Chest Workout (No Equipment)

HOME  CHEST WORKOUT

(NO EQUIPMENT)

If you do this workout 3 times a week, you can surely get a big, pumped and strong chest in a month.  This workout is divided into two groups- 1.BEGINNER 2.ADVANCE. Take this as a challenge and try the complete workout, I guarantee you will sense the influence.

BEGINNER

1.      Normal Grip push-ups -15 reps (2 sets)

2.     Wide Grip push-ups – 10 reps (2 sets)

3.     Close Grip or Diamond push-ups – 10 reps (2 sets)

4.     Hindu push-ups -10 reps (2 sets)

5.     10 Decline push-ups

TOTAL=100 REPS, ( 50-60 secs rest between sets)

ADVANCE

1.      Normal Grip Push-ups -25 reps (2 sets)

2.     Single Clap push-ups -10 reps (2 sets)

3.     Superman push-ups -10 reps (2 sets)

4.     Typewriter push-ups -10 reps

5.     Decline Close Grip push-ups -15 reps (2 sets)

6.     20  Normal Grip push-ups -20 reps (finisher)

              TOTAL=150 REPS, ( 40-50 secs rest between sets)

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