How to build a strong chest without any machines or weights?

Is it possible?

How about the old fashioned push-up!

Yes, in some ways pushups are even more effective than a bench press. A pushup is referred to as a closed-chain exercise, meaning you move your body through space, instead of using a bar.

In order to make all that happen, you need to engage your core muscles to stabilize your torso. This means you use about 75% of your own body weight during each rep, while targeting your chest, shoulders, triceps, and your core.
This movement works a lot more muscles than you would by bench press alone.

Pushups also can be done in many creative ways!!

• Vary the distance your hands are apart
  • The wider the hand position – outer chest
  • The closer the hand position – inner chest
• Do pushups in an incline or decline position
  • Use a bench – incline or decline position
  • Use a stability ball – more stabilization required
• Vary Technique of Pushup
  • Use one arm
  • Clap between reps
  • Use round dumbbells to force you to stabilize
• Advanced Techniques
  • Incline Pushup on using stability ball – full body weight and balance
  • Decline Pushup with feet on stability ball
  • Decline Pushup with feet on stability ball, hands holding dumbbells

So if you don’t have weights don’t fret….. Your own body weight with a little creativity will develop the chest you have always wanted.. Toned, Tight and Defined..

Train Smart, Train Hard, Go Full Force
Sam Martin
Full Force Training