It’s everyone’s favorite day – pec day! But this special day has a different flavor than normal. Instead of fighting to get that bench in your gym, you’re stuck at home wondering how you’re going to build bigger pecs.

Most of us don’t have access to facilities or equipment that allow for full use of our chest muscles – so we have to improvise. This article provides you with some super simple exercises that can be done in the comfort of your living room with little or no equipment.

Try these exercises, along with the recommended sets and reps, and building a bigger bust has never been easier. And, you don’t even have to set foot in the gym.

The Best Chest Exercises for Men Without Equipment

1.Push-up (4 sets of 12 reps)

The push-up is probably the most popular bodyweight movement in the world. That’s partly because it can be done anywhere, without needing anything. But mostly, it’s effective, working the chest, core, triceps and shoulders.

• In the top position, make sure the body is straight.
• Arms shoulder-width apart and elbows tucked in.
• Get as close to the ground as possible in slow motion before pushing back to the starting position.

2.Slow Pushups (4 sets of 12 reps)

You can take the push-up and make it slightly more difficult. At the top of the push-up, hold the position and voluntarily contract the chest muscles. This adds extra work to the muscles and increases the difficulty.

• At the top position, make sure the body is straight.
• Arms shoulder-width apart and elbows tucked in.
• Get as close to the ground as possible in slow motion before pushing back to the starting position.
• Pause just before locking arms and contract chest muscles for one to two seconds.

3.Wide-Grip Push-Up (3 sets of 12 reps)

Wide-Grip Push-ups are a simple and effective way to build your upper body, core strength and lightly target your shoulders. If you’ve perfected regular push-ups and want to target your muscles a little differently, these are for you. Placing your hands further apart targets your chest and shoulder muscles.

• In the upper position, make sure your body is straight.
• Arms are wider than shoulders and hands are facing outward to maintain comfort.
• Slowly release to the floor and control before pushing back to the starting position.

4.Spiderman Push-Up (3 sets of 10 reps)

The benefits of doing a Spiderman push-up are that it helps your chest and arm muscles work better. When you move your leg forward, it shifts your weight, which means your muscles have to adapt to the new position. This helps work different muscle groups, including your pectoral muscles, deltoids and triceps.

• Get into a traditional push-up position.
• Lower yourself to the floor and bring your right knee to your right elbow, keeping it off the floor.
• Return your leg to the starting position.
  Repeat with the other leg.

5.T Push-Up (3 sets of 10 reps each side)

Breathe some life into the standard push-up and strengthen your chest, shoulders, arms and core in one fluid movement. This movement will work your core over and over again, first supporting the push-up movement and then rotating your body. Best of all, if you hold the T-position, your core has to work hard to hold you.

• Start with your hands and feet on the floor with your body in a straight line in a steady push-up position. Bend your elbows to lower your chest to the floor, then push yourself back up.
• Next, you’ll lift your left hand off the ground and rotate your entire weight onto your right hand. Turn until the side of your body is parallel to the floor. The feet should then also rotate.
  Both arms should be extended so that your body looks like a “T” shape.
• Rotate your body back to the push-up position.

The Best Chest Exercises for Men With Little Equipment

6.Decline Push-up (3 sets of 10 reps)

Your feet are elevated so that your body is angled to the floor rather than parallel. This works the upper chest and front shoulders more than the traditional push-up.

• Lie on an exercise mat in a push-up position with your object behind you.
• Plant your toes on the surface behind you and keep a straight body as you would for a traditional push-up.
• With your hands shoulder-width apart and elbows tucked in, release to the floor slowly and under control and push

7.Incline Push-up (3 sets of 10 reps)

This simple movement targets the major muscles of the chest, pectoralis major and minor. In addition to exercising the chest, the incline push-up engages the shoulders (deltoids), arms (triceps) and a long list of muscles in the abs, back, hips and legs that act as stabilizers and prevent any sagging or arching of the spine during the movement.

• Lie on an exercise mat in a push-up position with your object in front of you.
• Plant your palms on the surface in front of you and keep a straight body as you would for a traditional push-up.
• With your hands shoulder-width apart, elbows tucked in, release toward the floor slowly and under control, then push off.

8.Alternate Shuffle Push-up (3 sets of 10 reps)

Now if you want to challenge yourself, add this to your routine. A great conditioning exercise further strengthens your core with more movement. The same basic principles apply, alternating between hands, floor and objects, making sure your feet move in tandem as you go. If you want to give it a try, simply complete the movement and then switch hands.

This adds an element of balance and stability to the regular push-up, forcing you to engage your core more. By using a yoga ball or object, you also allow your muscles to move through a greater range of motion. A great all-in-one movement that works a wider range of chest muscles than usual.

• Maintain the push-up position with a straight spine and sheathed core throughout the movement.
• On each side of the object, make sure the arms are the same distance apart and slightly wider than the shoulders.
• Shuffle the feet accordingly to keep the body in line. Walk between positions for easier movement.

9. Bottle Slider Flyes (3 sets of 10 reps)

This alternative maximizes muscle fiber recruitment in the chest and anterior deltoids. This puts a lot of strain on the muscles and with gravity added, it is a great exercise to improve your weight to power ratio.

• Start with a push-up position on your knees and hold the bottles.
• Keep your body straight and your core engaged.
• Bend your elbows slightly and release them in a fluttering motion toward the ground.
• Slide the arms back and extend the chest for a 2-second push-up.

10.Weighted Chest Flyes (3 sets of 10 reps)

The butterfly bench press not only strengthens your chest and shoulders, it also improves your posture. It works the shoulders as well as the pectoralis major. The butterfly also engages the rhomboids in the upper back and the biceps as stabilizing muscles.

• Lie on your back with your knees bent and feet on the floor and keep the weight straight on your chest.
• With a slight bend at the elbow, slowly open your arms wide to the side.
• Squeeze your chest as you bring the weights up and hold for 2 seconds.

How to progress

You can change the difficulty of the exercises by changing the sets, reps and rest period or even the time under tension by making sure the movement is done at a slower pace. Other ways to make them easier may be to get on your knees.

Conclusion

No matter the reason or obstacle, you can always modify your workout and achieve your goals from home. You can still work for the pecs you want if you’re unable to go to the gym and with the freedom to modify the workouts to change the difficulty. You will have no problem reaching your goals.