Building a strong and ripped chest is desired by many athletes. However, you can get ripped by following a simple, effective 10-minute home chest workout with zero equipment needed.
Sometimes, the gym can be crowded, is a far drive, or you just really need a change of scenery. It’s definitely understandable because too much of the same thing can lead to boredom. Adding exercises at home can be a fantastic way to save time, money, and change it up so you can go hard at your goals.
The information ahead explores at-home exercises that can make up a complete 10-minute home chest workout with zero equipment needed. Let’s take a closer look at some of the benefits of bodyweight training and how to incorporate this type of training in daily life.
What are the Benefits of Bodyweight Workouts?
Bodyweight training is a common practice even nowadays with technology-driven metrics. With that in mind, utilizing your bodyweight to hit goals can be an effective, fun, and a cheap way to get ripped. Explained ahead are some benefits to expect from a sound bodyweight training program.
- Bodyweight Training is Effective. If you have ever questioned the effectiveness of bodyweight training, then this may surprise you. Body weight training has been shown to increase cross-sectional area of muscle fibers in healthy adults in as little as eight weeks. Utilizing this type of training can be an effective way to get your workouts with zero equipment.
- Cost-Effective. Perhaps one of the biggest draws to bodyweight training is that it doesn’t require any money. Gyms can run up a monthly cost and much of that may include parts you don’t use. For this reason, bodyweight training can be an alternative method to getting your chest ripped without ever having to step inside any gym.
- Functional Training. Perhaps one of the best reasons to perform bodyweight training is due to its functional capability. Functional bodyweight training allows for a more realistic approach that can be applied to various parts of daily life. This appeals to athletes all over because the functional element can be beneficial during competitions and events.
- Flexible. Bodyweight training is great because you need zero equipment. If you have 10-minutes throughout the day, you can workout. This flexibility is particularly great for traveling, at the office, or while at the park on a nice day and can be quite enticing for those lacking time and space.
- Easy to Perform. The use of bodyweight training can be ideal for anyone just getting in to exercise. While athletes are no strangers to this type of training, someone new should be able to add bodyweight chest exercises and learn to master the movements as well.
Can you Get Ripped Without Equipment?
Getting a ripped chest is efficient with equipment, but it is not always necessary. Studies have shown that progressive body weight training can produce increased strength gains among adults that are similar to barbell exercises. Seeing that bodyweight training is comparable to equipment-based training is definitely encouraging and demonstrates its effectiveness for developing muscle mass.
[wpcode id=”229888″]What is the Most Efficient Way to Exercise?
Efficiency is paramount in bodyweight training. With that said, the way in which you exercise dictates how well you will develop muscle mass. Here are some ways to exercise to help develop muscle mass.
- High-Intensity Interval Training: The HIIT workouts allow for a complete program that takes aim at the cardiovascular and muscular systems. Working the chest during a HIIT workout can help to shred and build muscle at the same time, making his one of the most efficient ways to workout.
- Standard Bodyweight Training: Performing standard bodyweight exercises with standard reps and sets can be quite effective. Typically this type of training involves working until failure, so until you can’t do anymore. This type of training is easy to begin and any fitness level can utilize it as well.
10-Minute Home Chest Workout with Zero Equipment
The programming for a bodyweight exercise program is only slightly different than that of an actual equipment-based workout. Let’s take a closer look at the programming of a 10-minute home chest workout with zero equipment.
Every set in your workout should be performed to failure, meaning working until you no longer can do anymore. Working until failure is the best way to fatigue the muscles whenever you are using only body weight as the resistance.
Monday, Wednesday, and Friday
3 sets of:
Push-ups and planks.
Tuesday and Thursday
3 sets of:
Dips (use your couch or dining chair to place your hands on) and burpees.
Saturday
3 sets of:
Isometric push-up holds.
Sunday
Rest day. This is a great time to add in stretching and yoga programs. Mobility can help to establish a full range of motion, and it just feels good to do.
Important Tips to Consider
This program is designed to only last 10 minutes, which is why there are only couplets of two exercises with each day. Performing three sets of each of these home chest exercises can be tough if you are just starting back. If this is your scenario, just start with two sets and progress into three.
For athletes who are more seasoned, consider variations of push-ups such as single arm push-ups and elevated or decline push-ups. Alternatively, clapping push-ups (where you clap your hands on your concentric pushing phase) can really make this a power-style exercise for advanced athletes.
Schedule your time by setting an alarm in your phone for each day that you will exercise for the 10 minutes. Many people schedule a quick workout such as this at the same time each day to make it consistent. Consider setting a calendar reminder early in the day before daily tasks continue to build.
Conclusion
If you find that time is not on your side or you don’t want to pay for the membership cost at a gym, consider the 10-minute home chest workout with zero equipment described above. Not only are body weight exercises effective at building muscle, they’re easy to do, and don’t require any equipment. And if time really is not something that you have, 10 minutes each day can really make a difference in your physique.
