How to The best exercises to increase your pecs at home (without using dumbbells)

If you want to train outside the gym and strengthen your chest without any sports equipment, we show you the best exercises to increase your pectorals at home (without using dumbbells). Push-ups in all their variants Push-ups are one of the star exercises that we can do to work the chest at home without any type of material, since it is also a very complete movement of which we can perform many variations, including the following: Classic push-ups, which consist of aligning the body from head to toe with the palms of the hands and toes resting on the ground, bending the elbows in such a way as to lower the entire body until the chest touches the ground. Diamond push-ups, which are performed with the palms joined by the index finger and thumb just below the chest, forming a diamond with our hands, after performing the push-up and working on the entire pectoralis major. Spartan push-ups consist of doing push-ups with the hands misaligned, that is, one more forward than the other, and when the arm is extended, we advance the hand that was previously behind and delay the one that was initially in front; performing a small jump for it. This movement will work all portions of the pectoral, developing muscle power. Push-ups with claps to work the power of the pectoral muscles. This variation of push-ups consists of pushing ourselves with each extension of the arms to clap just below the chest, before resting the palms on the ground again and flexing the arms to begin a new repetition. In addition to all these push-ups, we can perform many other variations of this exercise to work the chest at home without any material. Other exercises with household objects to load Other movements that require load can also be executed at home to work the pectoral, using home items instead of dumbbells or other sports equipment. Some examples are the following exercises: press spend, To work pectorals intensely, performing the so-called Spend, the press can be very helpful, and we can do it at home with homemade elements that represent a weight for our body. In this case, what we must replace is a disc that is pressed between both hands at chest level while holding the load, in order to achieve an isometric pectoral contraction. Thus, we can hold a couple of books or a previously loaded bag between both hands, to push with both hands towards the middle and from there, always holding the contraction, slowly move the load forward to move it away from the body while we extend our arms. You can see this exercise in the following video: fly without dumbbells Dumbbell flies are a classic exercise to work the pectorals using load on both arms and a flat bench on which we can lean. Without dumbbells, discs, or any other sporting element, we can go to water bottles, rice or flour packets, books, or other elements that we will hold in both hands to work the pectoralis major mainly; making openings with homemade elements as shown in the following video: And in the same way, we can perform a more intense variant of openings that allows us to work pectorals without dumbbells and using homemade elements: it consists of making sliding openings. Using towels, balls, or bottles on which we will support our hands; and in the plank position we will open from the middle of the body to the sides with both hands, as can be seen in the following video: These are the best exercises to increase the pectorals at home without using dumbbells or any other type of sports equipment.