by j1e2f3f4

Created on: December 11, 2006   Last Updated: August 05, 2011

Have you ever wanted to work out at home, but are pressed for time, or don't have free weights. If so then this article is for you. When you read this, you will find many exercises that can be done at home, without the use of weights, and without any equipment. These exercises won't replace going to the gym, however they can give you added energy, provide a quick break from studying, and they can be used any time physical activity is desired. Keep in mind that it is safest to exercise only after you have warmed up and stretched. The exercises have been broken down into muscle groups, so without further ado, here are the exercises:

Exercises for Chest

The best exercises you can do for the chest, are push-ups, they are also easily done at home, with no equipment. There are different types of push-ups you can do, and they work on different parts of your muscles. You should do these on the floor, allowing yourself enough space to lie down, and not knock into anything. When doing push-ups, make sure to go down to where the instructions say, and come all the way back up. Also, try to keep the same pace throughout your set (your last few push-ups will be slower due to fatigue). Remember, for all push-ups, your back should be straight not arched or rounded.

Regular: These are the regular push-ups, and they work. To start, you want your legs together and your hands on the ground shoulder width apart, at the level of your chest. With your arms fully extended, bend at the elbows until your arms are approximately 90. Try to keep your elbows tucked into your body, and not flared out. Once in this position, extend your arms again, coming back to the start position. Ensure that you push all the way back up; otherwise you are missing out on part of the exercise. These push-ups work on your chest, and your arms.

Wide: These are similar to the above push-ups, except that you're arms are set wider initially. The mechanics are the same as above, but the emphasis is more on the chest, and you should also feel it in your back (around the shoulder blades, not lower back)

Inclined/Declined: You can do these either with regular arm position or wide arm position, but I prefer the regular arm position. These can be done on a staircase, with your feet at the base of the stairs, and your hands either one or two stairs up, or your feet one or two stairs up, and your hands at the base. These tend to tire your chest out before your arms, so they are good for focusing on your chest (especially

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