Doing exercises for the chest muscles improves your whole body. These muscles help you perform a variety of functions throughout the day such as flexion and extension, adduction and abduction and rotation. Plus, having a well-developed chest definitely makes you look more handsome and athletic. The stronger the chest, the stronger the upper body. Let’s see below some chest exercises to do at home to have a good chest training!
Pectoral training: can it be done at home?
Many of you may think that you have to go to the gym or use weights to build bigger bibs. This is not completely true. You can train your chest muscles at home without any equipment!
There is a boldenone 300: «Your body weight is your equipment.» There are enough chest exercises to do using only bodyweight that can help you get a toned chest and fit the upper body. Here are the 5 best exercises that can help you get your chiseled chest and these also target other muscles such as the arms, shoulders, and back.
Chest Training: 5 Chest Exercises to do comfortably at home
Pushing the arms on one leg is a good exercise that trains the chest and helps strengthen the upper body. This exercise also trains the quadriceps and stabilizers of the body.
How to do it:
Step 1: Start in a plank position. Put your hands a little more open from your shoulders and keep your legs straight.
Step 2: Slowly lift one of the legs off the ground, keeping it straight. The other leg should be positioned firmly on the ground. (plank position)
Step 3: Now do a push up by bending your elbows and lowering your body until your chin or chest touches the ground.
Step 4: Return to the starting position by straightening your elbows without bending the raised leg. After finishing a series, do the same thing with the other leg.
Important tips: do 2 sets of 14-20 reps for each leg. Do not lower your hips while performing this exercise.
# 2: Dips — pushups
Bib exercises: dips
These pushups are highly effective exercises to strengthen your pectoralis major, pectoralis minor and deltoid.
Step 1: Begin by placing both hands (wider than the shoulders) on the edge of the bed or on a chair. The palms of your hands should face down as you grab the edge.
Step 2: Now straighten your arms and legs. Your legs should be placed on the ground.
Step 3: Now bend your elbows so that your body slowly inclines with your elbows at a 90-degree angle.
Step 4: Return to the starting position by straightening the elbows that lift the body and repeat.
Important tips: Do 3 sets of 20 reps. Instead of keeping your legs on the ground, you can keep them on a chair to increase endurance.
# 3: Push-Ups declined
Using the declension offers a more difficult version of the basic push up. The level of difficulty increases as you position your feet at a higher level than your hands. This exercise targets the upper chest region.
Step 1: put yourself in a plank position with your toes on a chair. Your hands should be wider than your shoulders.
Step 2: Now lower your body down as you breathe in until your chest almost touches the ground.
Step 3: Then, exhale and bring the upper body back to the starting position while contracting the chest.
Important tips: do 3 sets of 17 reps each. The higher the height of your feet, the more difficult the bending and this helps to involve the upper pectoral muscles. Contract your buttocks to keep your lower back in place.
# 4: Isometric push-up
Isometry bending is a type of isometric exercise that will help you improve chest strength and will also help you work on the core, shoulders, and arms. Exercise also has a mental aspect, because you need to hold your position for as long as possible.
Step 1: Position yourself in a plank position with your hands under your shoulders and extend your elbows.
Step 2: Now lower your chest to the floor by bending your elbows and hold the position for 30-60 seconds.
Phase 3: Return to the starting position after resisting for as long as possible.
Important tips: do 5 sets of 30-60 seconds each. If you can hold on for as long as possible, the productivity of the exercises will increase. Avoid lowering the pelvis while in the isometry position.
# 5: Push-Ups with wide arms
Wide arm folds
This is done exactly like a traditional arm push, the only difference is the position of the hands. It is an excellent exercise to improve upper body strength.
Step 1: From the plank position, place your hands slightly wider than your shoulder width.
Step 2: Now bend your elbows and lower your chest to the floor as low as possible. Hold the position for 1-2 seconds.
Step 3: Then return to the starting position by extending your elbows and pushing yourself upwards.
Important tips: do three sets of 14-20 reps each. The more you stretch your hands, the greater the efficiency and challenge for your chest. This version puts more strain on the chest muscles, so help yourself by bringing your knees to the ground when you can’t take it anymore.