Chest exercises with free weights without bench

Each repetition should consist of a push up and a twist. A study from the Journal of Strength and Conditioning Research suggests that larger ranges of motion lead to more muscle growth. Do these exercises at the beginning of your routine to maximize results if your upper chest is lagging behind.


For size stay around the 3 or 6 sets of either 6 or 12 reps.

The 8 Best Chest Exercises (NO BENCH OR DIPS!)


Chest exercises with free weights without bench

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Free weight exercises for chest shoulders and arms

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