Training without Weights

• 1). Set aside a space in your house or apartment for exercising, such as a room or the basement. Plan to train chest muscles two times per week if you are lifting weights. Work your chest muscles up to four times weekly if you do free-hand exercises like push ups.
  
  
• 2). Place both hands flat on the floor while kneeling if you plan to do push ups only. Extend your legs backward and raise your body until you are supporting your weight with just your hands and balls of your feet. Keep your feet together. Inhale and slowing lower your chest down to the floor. Exhale, then push yourself up until your arms are fully extended. Do three to five sets of 10 to 25 repetitions to start out. Gradually build up your number of repetitions.
  
  
• 3). Perform push ups on your knees if you are unable to do them from the balls of your feet. Repeat the exercise the same way, pushing yourself up and down.
  
  
• 4). Place both hands on the floor and elevate your feet to work the upper part of your chest. Place your feet on a bed, chair or other stationary object. Inhale and lower the upper part of your chest to the floor. Exhale as you push yourself up and straighten your arms. Do three to five sets of 10 to 15 repetitions.
  
  
• 5). Do push ups between chairs during some workouts, as the stretch can enhance muscle growth, according to NLPbodybuilding.com. Use two chairs when starting out; then add the third chair for your feet when you build your strength up.
  
  

Training with Weights

• 1). Load a barbell up with relatively light weight for your first set of bench presses. Lie on your weight bench and grab the bar so that your arms are slightly more than shoulder-width apart. Inhale as you lower the bar to the middle of your chest. Exhale and push the bar back up until your arms are extended. Perform six to 10 repetitions, then relax. Add weight between each set until you complete four total sets of the exercise.
  
  
• 2). Adjust your bench so that the back support is now inclined, as this angle will work your upper chest. Lift the bar and move it forward until it is directly above the upper part of your chest. Inhale as you lower the bar to your upper chest. Then exhale as you push the bar back up.
  
  
• 3). Lie on a flat bench with two dumbbells for an exercise called flies. Lift both dumbbells above your chest with the backs of both hands facing outward. Inhale and slowly lower the dumbbells to each side of you, slightly bending your arms. Stretch your chest muscles for a second. Exhale, then raise your arms back up as if you are hugging a big tree. Do four sets of six to 10 repetitions, according to bodybuilding.com.