10 Minute Home Chest Workout (NO Equipment)

what's up guys it's janaki here from

calisthenics family and today i'm going

to show you the best 10 minute home

chest workout without equipment so get

ready to smash this workout all right

guys so building muscle mass can be done

in the gym we all know that but we can

also do this with bodyweight training

which i am doing for over 8 years now we

just need the right training approach

what we need to do is to make sure that

we aim for progressive overload which

means that we increase the intensity

every single workout we can do this with

more reps more sets or harder

progressions this way we challenge our

muscle fibers more and more so during

recovery they will repair to a stronger

state than before which will make the

muscles bigger and stronger so guys if

you don't have much time or you don't

have access to a gym this home workout

is just as effective or even more

effective than a regular gym workout you

might be doubtful now but you will

definitely agree tomorrow after this

workout

we're going to do 7 exercises designed

to target all the chest areas and all

different muscle contractions which are

concentric movements eccentric movements

and isometric movements for each

exercise i'm going to give you an easier

variation so you can jump in at any

level alright guys are you ready let's

get started and make sure to watch the

video till the end for our weekly

giveaway we're going to start with

negative push-ups which is an eccentric

movement to warm up we're gonna start in

a straight position with your hands

beside the chest and move down for five

seconds

then push up

so repeat this for ten reps let's go

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so

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the next exercise are small to white

push-ups where we target the inner side

and the outer side of our chest muscle

fibers we're going to start with a small

grip from here push down

and up again and now go to a wide

position

push up

and go too small again

you want to be doing 10 reps in total

and to make it easier you can perform

this exercise on your knees again let's

go for 10 reps

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so

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so

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the third exercise is the forward lean

push-up where we target the lower side

of the chest so we're gonna start in a

push-up position

from here lean forward while keeping a

protracted scapula which is a rounded

back now move the upper abs to watch the

hands like this

and push up again

so we want to do 10 reps in total and to

make it easier you can place your hands

on an elevation let's do this

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all right the next exercise are diamond

decline push-ups targeting the upper

chest so

get your feet on an elevation i'm going

to use this couch

place your hands in a close grip

position like this

from here move your chest towards your

hands while keeping your neck in a

neutral position

let's go for 10 reps and to make it

easier you can do negative wraps only

all right let's do this

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all right let's move on to the next one

we're going to do explosive push-ups

these are just regular push-ups but

we're gonna push up as fast as possible

so

push up and try

to clap your hands or just lift your

hands off the floor

so if this is too hard you can do this

on your knees let's go for 10 reps

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the next exercise is a unilateral

exercise which means that we train one

side at a time so we're gonna do incline

single arm push-ups so get to an

elevation that can be a table or a wall

i'm going to use this wall so place your

hands at the wall and the other arm

alongside the body

and push up and try to keep your body

straight during the whole

movement to make it easier you can step

closer and place your hands at a higher

position just like this

alright let's go for 10 reps at each

side

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all right let's switch sides

right hand to the wall

let's go 10 reps

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all right we've come to the finisher

we're gonna do wide push-up top and

bottom hold this is gonna be an absolute

killer so

go to a wide position move towards a 90

degree

angle in your elbows and hold here for 5

seconds

push up and hold here for 5 seconds at

the top so repeat this

as long as you can so to make it easier

you can do this on your knees and the

goal with this exercise is to improve

your endurance every single time you do

this workout so are you ready let's get

started in three

two

one

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um

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um

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me

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yes

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oh

that's it guys my favorite selection of

chest exercises that you can do at home

thanks for following the workout with me

and if you have a bit more time or if

you feel like you can do more you can

add one or two more rounds i always try

to do three rounds in total but one

round will do the job as you can see

from my chest pump alright so let's get

straight into this week's giveaway and

today you can win our premium

calisthenics family rings so you can not

only do these chest exercises but also a

whole range of other home exercises so

how to win like this video subscribe to

our channel and comment within the first

24 hours and the winner will be

announced in the next video so last week

we gave away our calisthenics at home

workout plan and the winner will appear

right here in the screen congrats and

good luck with the program for more

effective workouts just like this we

have multiple free ebooks with workouts

for any goal so check out the first link

in the description and if you really

want to take your workouts to the next

level and unlock calisthenics exercises

from zero to an expert level have a look

at our full journey workout plan and

this is a long term plan where we teach

you step by step how to work up to

skills like the muscle up the handstand

the human flag and many more while

getting in the best shape of your life

check out the link in the description

and last but not least we have a huge

announcement to make and that is that we

are close to finishing off our

calisthenics family workout app and this

will include all the programs that we

have at this moment but many many more

workout plans so if you want to be the

first that get access to this app with

epic discounts

make sure to sign up via a link down

below and you will be the first one to

be notified so that's it thanks for

watching and we will see you in the next

video peace out guys

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