Increase the circumference of your chest without using weights!

Below, we offer you some chest exercises that will work without dumbbells and with minimal equipment. Neither genetics nor lack of equipment is to blame for poor chest development. The real culprits are two - body position and neuromuscular connections. Body position is absolutely critical. When it's wrong, you don't engage any muscles, and no adaptive response comes. Without it, the muscles don't grow.

So for the exercises described below, pay attention to body position. Build a strong neuromuscular connection and with it a bigger, stronger chest.

Isometric medicine ball squeeze

This exercise induces an isometric contraction in the chest. You can create a compound series with it by combining two exercises on the same muscle group. For example, 10-15 seconds of squeezing a medicine ball and 15-20 push-ups.

How to do it:

• Lie on your back and hold the medicine ball in your outstretched hands.
• Press your palms together and squeeze the ball as hard as you can for 10-15 seconds.

Cranks on the medicine ball

You've probably tried diamond push-ups before (and maybe they hurt your wrists). A medicine ball provides the same benefits, but removes a little pressure on your wrists.

How to do it:

• Assume a pushup position with both hands on the ball.
• Practice a full range of repetitions, touching the ball with your chest on each one.
• Push with your pectoral muscles and try to push your hands together.

Eccentric stretching with own weight

This variation is absolutely devastating to the chest. And you're only practicing half the range of motion.

How to do it:

• Assume a push-up position on a smooth surface and put socks or towels on your hands.
• Keep your fingers turned out to the sides and your elbows slightly bent. Slowly extend your arms out to the sides and lower your chest to the floor.
• Tighten your chest and glutes and lower yourself for 3-5 seconds.

Squatting with own weight

Now add the concentric part of the exercise. Practice the same movement but from the knees.

How to do it:

• Kneel down and lower yourself by extending your arms out to the sides.
• When your arms are extended, push through the floor and pull them together to lift yourself up. Try to push off the floor.
• Keep your chest tight.

Handles with legs on a base

This is the equivalent of a positively inclined bench press. The contraction in the upper chest (pec minor) is great. If you want to make it harder, add a rubber band.

How to do it:

• Assume a push-up position and place your feet on a bench or sofa.
• Practice push-ups with a focus on your upper chest.

Tip: as you extend your arms at the top of the push-up, feel your palms together (they won't actually move) and squeeze your chest for 2-3 seconds.

Cranks on sliders

These push-ups can be practiced in two ways.

Reversible version

Both hands move during the push-up.

How to do it:

• If you don't have sliders, put socks or towels on your hands and practice on a slippery surface.
• As you bend your arms during the lowering, slide your palms side to side.
• Push yourself back up, hands sliding back in and breasts clenching hard.

One-sided variant

How to do it:

• The starting position is the same.
• Only one palm slides to the side when starting.
• Push yourself back, hand slides back in and chest clenches hard.

Let's hope our gyms don't close anymore. Still, it won't be a bad idea to try these exercises. You might find a favourite among them, which you will include, for example, as a warm-up exercise before a heavy bench press.

Source: www.t-nation.com - Tip: Build A Bigger Chest (No Weights Required)
Author: Dan North