Exercising at home is great but can you build muscles without equipment? Some people may seem skeptical about the idea, as building lean muscles and losing fat is not all that easy as it sounds. Well, if you are skinny and want to get muscular or you are plump and want to get muscular, either which way, the following are the strategies that work and answers the question, how to build muscle at home without equipment. And yes! You do not have to take expensive supplements to build muscles. Just you and your body-weight will do just fine! If you are feeling confused don’t worry we will dish out just the tips that will help you get lean in a few months’ time!

1. Triangle (Diamond) Push-Ups

You probably already know what it takes to perform 20+ sets or standard push-ups – and you may be doing this with ease by now. The truth is, this classic exercise program can help build your endurance level since the upper body quickly responds to consistent 8-20 reps. Diamond push-ups are similar to regular push-ups, only requiring small tweaks to change the difficulty of the move and the targeted muscles. So let’s settle the score between diamond push-ups vs regular push-ups.

The diamond push-up is a sizeable step up in the difficulty level of the standard push-up, so do not be surprised if you fail initially. However, it is well worth the time as it helps to sculpt your upper body aesthetically. It is also the best push-up variation that can help you develop your triceps, a muscle that makes up 2/3 of your arm size. But like most exercise programs, you need to get the form right in order to achieve the end goal.

How To Do Diamond Push-ups

• Get into push up position on your knees, with your hands together under your chest and back flat. Position your hands in such a way that your index fingers and thumbs form a diamond. Depending on the flexibility of your thumbs, this might look like a triangle. This is your start position for the diamond push-up.
• Allow your elbows to break, then lower your chest toward the ground. While doing this ensure your back remains flat throughout the exercise.
• Push back up to full arm extension, and repeat the process for the desired number of reps.

Benefits Of Triangle Push-ups

The diamond push-up works mainly on the triceps, the muscles that run through the back of your arm. The triceps work with the biceps at the front of your upper arm. Enabling the retraction and extension of your forearm. It also plays a crucial role in helping to stabilize the shoulder, the joint with the highest range of motion.

Diamond push-ups also work the chest muscles, particularly the anterior deltoids and pectoralis major. The primary function of the biceps brachii is to work as a stabilizer, ensuring the joints are steady while the obliques, abdominis, and quadriceps also act as stabilizers, helping to maintain your posture.

2. Decline push-ups

What goes up, must come down. These push-ups will help you target your upper chest and deltoid muscles specifically. It will also add more of your body weight to the exercise than a standard push-up, thus making it harder.

How to do Decline Push-ups;

You’ll need a raised surface like bench, box, or chair to do decline pushups

The higher the surface, the harder the exercise will be. If you’re new to decline pushups, start with a low surface, like a curb or step. You can increase the height over time.

1. Kneel down with your back to the bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees. Place your feet on top of the bench.
2. Brace your core, glutes, and quads. Bend your elbows and lower your chest to the floor, keeping your back and neck straight.
3. Push into the floor to return to starting position, extending your elbows.
4. Complete 2 to 4 sets of 8 to 20 repetitions.

Stop doing this exercise if you feel pain in your wrists, elbows, or shoulders.

Tips on technique

Like all exercises, decline pushups require proper form to effectively work your muscles.

Proper technique also helps you avoid pain and injury.

Keep your back straight throughout the entire move. To avoid arching your back, tilt your pelvis backward. Engage your core and glutes to stabilize your spine.

You should also look down — instead of up — to maintain a neutral neck. Make sure your back and neck are aligned at all times.

To protect your shoulders, avoid flaring out your elbows. Always keep them at 45 degrees.

Decline Push-ups Benefits

The main benefit of doing decline pushups is building strong upper chest muscles.

In a decline pushup, your arms push up and away from your torso.

This movement works your upper pecs and the muscles in your shoulders.

When done regularly, decline pushups will help increase your overall upper-body strength. A strong upper body is essential for everyday activities like lifting groceries and carrying a backpack.

3. INCLINE PUSH-UPS

An incline push-up is similar to a standard push-up but it requires a sturdy platform on which to place your hands. Ideal platforms include a bench, a piece of furniture or even an elevated bar in a playground structure. Place your hands on the edge of the platform slightly wider than shoulder width and set your feet far enough away from the platform so that your body is straight. Your arms should be perpendicular to your torso. While maintaining a straight body, bend your elbows to lower your chest toward the platform, and then straighten your arms to return to the original position to complete one rep.

Performing negative push-ups is an ideal modification to get you to a full push-up, but can still feel challenging for beginners. If this sounds like you, opt for an incline push-up, said Austin Lopez, BS, CSCS, and personal trainer at DIAKADI. It stresses your body in the same way as a traditional push-up, but takes some of the weight out of it due to the angle.

How To Do Incline Push-ups

• Start in plank position, placing your palms on a stable surface like a wall, chair, kitchen counter, back of couch, or bench. Keep your arms and legs straight with weight on your toes, shoulders above the wrists, and core engaged.
• Take a breath in, and as you exhale, bend your elbows out to the sides and lower your torso in one piece (it’s common to leave your pelvis behind, aka sticking your butt out) toward your hands. Stop when your shoulders are in line with your elbows. Inhale and straighten your arms to return to your starting position. This counts as one rep.
• Perform three sets of 8-12 reps.

As you become stronger and progress in the move, lower your incline until eventually you will be able to perform them parallel to the floor. If using a wall, take a step or two back to increase the angle.

Benefit of incline push-ups.

During the execution of an incline push-up, the target muscle is the sternal head of your pectoralis major, which makes up the bulk of each side of your chest. This muscle is the lone target of an incline push-up, but several other muscles are also involved in this exercise. Synergist muscles, which help you complete the motion, include your triceps, deltoids and the clavicular head of the pectoralis major. Stabilizing muscles, which contract but don’t significantly move, include a number of muscles in your legs and core.

4. Plyometric push-ups

Are you ready to explode into action? These push-ups, can be executed in a variety of fun and fantastical way, think clap push-ups. These bursts of powerful plyometric movement will have your muscles firing on all cylinders.

To perform a plyo pushup, you don’t need any special equipment. Simply follow these steps:

1. Start in a high plank, or at the top of pushup position. Your torso should be in a straight line, core engaged (tightened), and palms directly under your shoulders.
2. Start to lower your body as if you’re going to do a pushup until your chest is almost touching the floor.
3. As you push up, do so with enough force for your hands to leave the ground. For added difficulty, you can clap your hands together, but this is optional.
4. Land lightly on the ground, moving into your next rep immediately.
5. Perform 5 to 10 reps for 2 or 3 sets total. Do fewer reps if you’re new to the move, more if you’re advanced.

Benefit of plyometric

As the name suggests, plyo pushups are a type of plyometric exercise. With these types of exercises, you work on exerting your muscles to their maximum potential in a short amount of time. This helps build endurance, speed, and strength in the muscles you’re targeting.

Plyometric exercises can get your heart rate up quickly. StudiesTrusted Source show that these types of high-intensity exercises are effective at:

• burning calories
• reducing body fat
• improving cardiovascular fitness

Performing plyo pushups along with other high-intensity interval training (HIIT) moves like burpees and jump squats can help you build strength while boosting your cardio fitness.

Plyo pushups can help strengthen many of the muscle groups in your upper body, including the muscles in your:

• chest
• abdominals
• triceps
• shoulders

Plyo pushups can also help activate fast-twitch muscle fibers in your chest, shoulders, and triceps. Working fast-twitch muscle fibers may help you build strength and muscle mass. Athletes depend on fast-twitch muscle fibers for explosive moves like those you see on the football field.

For best results, include plyo pushups in your workout routine twice a week with at least 48 hours of rest between sessions.

One studyTrusted Source that examined how often plyometric exercises should be performed suggest twice a week may be the best frequency for building strength, performance, and agility.

More is not better in the case of plyometric exercises due to their high intensity.

5. Time under tension push-ups

Time under tension, or TUT, is a weight training technique popularized by strength coach Charles Poliquin in 2000. Believe it or not, slowing down a movement considerably and paying attention to correct form, will deliver great conditioning results. Lowering yourself very slowly down into a push-up and pushing back equally as slow into your start position will increase your muscle mass.

How To Do Time Under Tension Push-ups

To perform a slow pushup, take four seconds to raise your body, pause for one second, and then spend six seconds lowering yourself back down.

Benefits Of Time Under Tension Push-ups

Time under tension, or TUT, is a weight training technique popularized by strength coach Charles Poliquin in 2000. The technique focuses on keeping your muscles under constant strain, forcing them to work harder, increasing muscle strength and growth. Slow pushups are an excellent way to use TUT. Performing a pushup slowly will add a challenge to and provide results from your workout regimen. Slow pushups can also be an effective way to strengthen out your core, a muscle area that standard pushups won’t really stimulate.

Tips

If you are just beginning to do push-ups, you can devote as little as 30 minutes per week to perfect them. They will become easier over time.