While it's good to increase your strength, lifting heavy increases the chance of wear and tear as well as injury. The strategies described here promote muscle growth without pushing the loads. Implement them in your workouts, and you can continue to add muscle without adding weight to the bar...
Weight machines Dumbbells or barbells Kettlebells Resistance bands Cable machines Medicine balls You don't have to use this type of specialized equipment if you don't have access to it or don't want to. You can use household objects, such as a gallon of water, a 5-lb bag of flour, ...
You can try the dumbbell pull-over. Lie back on a bench with both feet firmly on the floor. Then lift two dumbbells overhead repeatedly. Push-ups You can do full or half push-ups. Or you can try kneeling while exercising the upper half of your body. Just make sure your hands are p...