TOP 5 Pectoral exercises without equipment

TOP 5 Pectoral exercises without equipment
TOP 5 Pectoral exercises without equipment 
TOP 5 Pectoral exercises without equipment : Pectoral movements at home without any equipment can help you to muscle your pectorals if you follow advice to help you make them more effective and therefore shock your muscles to the maximum.

When you need to strengthen and develop your pectoral muscles but you do not have the money or the possibility for a room subscription or material, you have the solution to use your body weight as resistance to do Pectoral exercises at home.

 One can think that a program without equipment will be less effective than a training with bar, dumbbell, pulley, elastic, etc ... And you may be right, but do you know to realize alternating pumps with one hand? Working with pectorals without weight is easy, practical and it is simply a matter of knowledge.

 Who has never chained a series of pumps as a child?

 But do not forget that you always have to increase resistance if you want results. Concatenate
 hundreds of repetitions will not be beneficial (apart from being able to chain 200 pumps ...) in terms of muscle mass, but just in terms of endurance, which is not our goal.

 Exercises without equipment fit very well into your workouts and you can benefit from several approaches. For example, chain pumps after the bench press (for pump or contraction) or simply make dips with the body weight (all the harder if you are heavy) with variations. So they are perfect as "finisher" or as a "mass" exercise, it all depends how you will use them.

 Pumps and variants
The pumps are the pectoral exercise without the most representative equipment of the sports training. Whether facing the ground, with your two hands or feet high / declined, you can practice them anywhere. The angle adds strength, making the exercise harder or simpler following whether it is positive or negative.

 Even harder, try making pumps with one hand, the other hand in your back, or put a stack of books or other similar items on your back to lure you (cast records, a person. ..). The extra weight will create resistance and make the exercises even more difficult.

 You can also try to vary the position of your hands: the width of the shoulders, more spread or tighter in order to hit your pectorals from all angles.

 There are a multitude of variants: wide/wide hand, tight/tight hand, diamond pumps, Hindu, dive bomber, pumps slammed, fingertips, raised feet, pear, feet raised, With a balloon under one hand, plyometric (explosive) pumps, ... Be imaginative!

 The downhill and ascent tempo can also come into play if you wish and it will further increase the difficulty.

 The Dips
Find two parallel bars, two trestles, two chairs ... and place them at your sides. You can now make dips. Simple? Yes ! But be sure to be on a non-slip surface.

 Here too you can vary the angle and the descent/ascent tempo; The placement of the legs (right, back, perpendicular front / to the Gironda ...); And you lander (with a backpack for example or with a belt of ballast, ...).

 For exercises without gear, think of the ballast!
However, when using a backpack or any other extra weight source in a workout, do not underestimate the difficulty and do not start with too much weight, you might not be able to handle the pressure on Your spine.

 In the same way, a misplaced ballast leads to pain (back pain for example). So be careful not to do anything!

 It should also be noted that when you take weight, if you gain weight, you will have to carry more and more heavy: it is a form of ballast!

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