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5 Exercises to Build Muscle at Home Without Gym Tools

When you play sports at home without equipment, it's hard to miss the push-ups. This bodyweight exercise is essential for building your pecs and offers many possibilities. Among them, do you know the pumps installed? This involves performing a push-up, resting your chest on the floor while briefly raising your hands, and pushing with your arms to return to the starting position. Placing your torso on the floor will increase the intensity and the feeling of stretching.


Main muscles used: triceps.

The dips exercise, known worldwide for strengthening the triceps, is endlessly available. To do it at home, this weight training movement requires you to have 1 or 2 chairs.

For beginners, place your hands flat on the edge of a chair and your feet on the floor, then flex and straighten your arms.

For the more experienced, the feet can also be placed on the edge of a second chair (legs stretched out).

Finally, for the experts, you can do dips between two chairs, feet in the air. Here you will support your entire body weight.

Dumbbell bench press

Dumbbell bench press gif

How To:

● Lie flat on a bench holding a dumbbell in each hand.
● Brace your core, drive your feet into the floor and press the weights up until your arms are fully straight.
● Slowly lower back to the start.

Sets : 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets

Dumbbell flye

Dumbbell flye

How To:

● Lie flat on a bench holding a light dumbbell in each hand with your arms straight above you.
● Keeping your core tight, slowly lower the weights out to the sides until you feel a good stretch across your chest.
● Squeeze your chest muscles to return the weights to the start.

Sets : 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets

Bench Dips:

Bench Dips gif

How to:

⚫ Return to the bench to build your triceps and further target your chest.
⚫ It’s 15 reps, so you’ll need to work faster, but break the reps into chunks.
⚫ With your hands on the bench and body outstretched, lock your arms out, then bend at your elbow to lower your upper arms until they’re parallel with the floor.
⚫ Now, go back to the incline press.

  Towel crosses: 

The support this time will consist of a couple of pieces of fabric, which may be towels or similar items. With one placed under each hand, an execution based on sliding is performed. Hands are placed close together from shoulders and elbows extended, exhaling and moving them away as you progress in the activity. The maximum distance is reached when the body touches the floor, and then returns to the starting position by inhaling. Care must be taken not to slip excessively on the surface, with the risk of incorrect execution or worse, damage to oneself.
How To Train Full Chest Workout At Home With Or Without Tools