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How to Get Bigger Pecs Without Weights

Lifting tons of weights is not the only way to develop muscle mass in the chest muscle group. The key is using appropriate exercises that target the correct muscle group with the correct technique to properly fatigue the various muscles being trained. Traditional pushups and four-count pushups can appropriately fatigue the targeted muscle group when properly used as part of your training routine.

Pushups

  1. Start by getting in the traditional pushup position with both hands firmly resting on the floor, outside your shoulders, with your toes digging into the floor. Your entire body should be raised off the ground and held in perfectly straight alignment by contracting your abdominal muscles.

  2. Slowly lower your upper body toward the floor by bending at your elbows. Do not allow any part of your body to touch the floor, other than your hands and toes.

  3. Pause briefly, once your chest is an inch off the floor, before driving your hands into the floor and extending your elbows to return your upper body to the starting position. Make sure your entire body moves in an upward direction. In other words, do not allow your hips to sag as your upper body returns to the starting position.

  4. Repeat the exercise movement sequence for eight to 10 repetitions over two to three sets.

Four-Count Pushups

  1. Start by getting your body in the same position as the traditional pushup with both hands firmly resting on the floor, outside your shoulders, with your toes digging into the floor. Your entire body should be raised off the ground and held in perfectly straight alignment by contracting your abdominal muscles.

  2. Drop your right forearm onto the floor.

  3. Drop your left forearm onto the floor.

  4. Return your right forearm to the starting position.

  5. Return your left arm to the starting position to complete the first exercise repetition.

  6. Repeat the exercise movement sequence for eight to 10 repetitions over two to three sets.

    Tip

    Make sure your body stays off the floor throughout the entire exercise to reduce unnecessary strain on your lower back.

    Manipulate the speed at which you perform the exercise to increase the exercise difficulty.

    Manipulate the number of repetitions and sets you use to vary your workout.

    Warning

    Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.

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About the Author

Brian Bowden began writing professionally in 2008 for "American Football Monthly" and "Gridiron Strategies." He is accredited by the National Strength and Conditioning Association as a certified strength and conditioning specialist. He holds a Bachelor of Science in exercise and sport science from Pennsylvania State University and a Master of Education in elementary education from Widener University.

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