Here's a helpful guide on how to build chest muscles without going to gyms.
It is necessary
dumbbells 5-10 kg
Instructions
Step 1
Dumbbell Exercises. If you are just starting to improve your figure, then you should choose light dumbbells for yourself, weighing five kilograms. Exercises should be performed as follows. Take a straight stance with your feet shoulder-width apart. Take dumbbells in each hand, placing your hands so that the palms are facing forward. After that, begin to simultaneously lift the dumbbells until the arm is fully bent in the upper position of the dumbbells and its full extension in the lower position. If you feel tired, do another series of lifts. Try to increase the number of sets and lifts daily. When you realize that you are capable of more, replace the lighter dumbbells with heavier ones.
Step 2
Push ups. If you don't have dumbbells, regular push-ups can be an alternative. How wide you spread your arms during push-ups will determine which area you pump faster. In order for the chest, during push-ups, the arms should be spread wide. Do not bend your body - throughout the entire series of push-ups, it should be perfectly flat. If you want to achieve the greatest effect in the shortest possible time, do push-ups until you fall to the floor. So try to do three to four approaches a day. We draw your attention to the fact that the first three days do not overload yourself - you must get used to your schedule. Also note that by doing push-ups, you simultaneously pump up your wings and abdominal muscles.
