Landmine Press. It's true: If you want to get a reallllly good chest workout, weights are your friend. The Bottom Line. That does not extinguish the benefits that are associated with such exercises. Here are two full body workouts you can do using the exercises on this list. Admittedly, the main weightless exercises you can for chest without the use of any equipment whatsoever are largely push-up related. Keep chest and torso upright and engaged throughout the entire movement. A 2015 study , published in the Journal of Strength Conditioning Research , found that the standard push-up provides similar strength gains to the bench press, when done at comparable levels of muscle activity. Demonstration video. Workout A To setup this exercise, place a standard Olympic barbell in the corner or on a landmine attachment while adding the appropriate amount of weight … There are, in fact, many exercises that you can do at home/outside without weights any equipment – your own body weight is your equipment. Weights aren’t required for a body-burning workout. You can repeat workout A or B 3 times a week or keep alternating them. So, this exercise is a great movement teacher, and you can go for a great pump without having to balance any weights. Gym Wisdom: This exercise is not primary or accessory, it is corrective, but just because it’s small that doesn’t make it less important. The single best bodyweight chest exercise is undoubtedly the standard push-up. 5 Killer Chest Workout At Home Without Weights November 2, 2020 January 20, 2019 by Al Johnson Whether you’re looking to build strength and power or just simply improve the look of your upper body, chest exercises are essential. The landmine press is a simple yet innovative movement designed to mainly target the upper portion of the chest muscles. (See: Dumbbell bench presses and chest flys. How to Build Chest Muscles Fast Without Weights Conclusion. Here you go with 12 great dumbbell chest exercises to do without a bench. Mix and match these 13 bodyweight exercises to see results in just a month or two. The top six exercises for recruiting and strengthening the pectoral (chest) muscles all involve using weights or a weight machine as resistance, according to a study done by the American Council on Exercise. Full body exercise routine . This exercise is a reverse movement of the bench press , which is the number one gym-based chest worker. Do it at least from time to time. Perform all sets to failure (until you can’t do any more reps). Building chest muscles doesn’t have to be complicated, so let’s get back to the basics with these 5 bodyweight exercises that will give you excellent results at home.