Muscle Building

No Gym Then No Problem:

You cannot afford a gym membership? No worries cause you can be rest assured you can still get a good workout at home. core moves, that is shoulder presses, lateral raises, bicep curls and single arm rows, can be done with a cheap set of dumbbells / barbells.
Using your body weight for resistance is another great way to get fit. For your chest, besides pushups, do decline pushups with your feet on the couch and your hands on the floor. For your triceps, do chair dips. For your legs, squats, lunges and step-ups work well with or without weights. and of course, a pull up bar is the best money you will ever spend.
Inexpensive props like rubber tubing and medicine balls are ideal for at home workouts.

Decline Pushup (works the mid to upper chest): Assume a bent-knee up position in front of an exercise bench or Swiss Ball. Using your arms to support your body weight, elevate both feet behind you on the bench or Ball. Keep your knees locked and your back straight as you lower your chest to the floor and push back up. Do 6 to 10 repetitions.
Chair Dip (works the arms, chest and shoulders): Place two sturdy chairs a few feet apart, seats facing each other. Sit on one chair and put your feet on the seat of the other. Now, slide your butt off the chair so your hands support your body weight. Next, lower yourself until your upper arms are parallel to the floor. Hold for a moment, then push yourself back up. Do 6 to 10 repetitions.

Approach The Bench:

Lowering the weight during a bench press feels easy partly because of gravity. But even if it feels like your muscle isn’t working very hard, the lowering phase actually puts about as much strain on the muscle as raising it does. So make sure you give each half of your repetition equal time. IF you are letting the weight down quickly, you are shortchanging that negative phase where major strength and size gain occur.