Chest workout at home

Chest workout at home

Is it possible to build a chest at home?

We often see many people with massive chests but then we think about ours. Almost everyone has a dream to have a good chest. We spent a lot of hours in the gym but cannot make a good chest. We feel ugly because we have a fatty chest or skinny chest. But it doesn’t matter, the matter is that we have to stay fit. However, if you feel good with your present condition then you can leave but you think about your chest and want to increase your chest muscle then stay. So let’s get some knowledge about the chest muscle by which you can train your chest muscle without equipment and can do chest workout at home.

Why your chest muscles are important?

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The chest muscles are made up of pectoralis major and underneath that is pectoralis minor. The pectoralis major is a thick fan-shaped muscle that extends across the upper chest, attaching to the shoulder and the breastbone. The pectoralis major is also responsible for keeping the arm attached to the trunk of the body. It has two different parts that are responsible for different actions. The pectoralis minor on the other hand is a small, thin and triangular muscle that sits just below the pectoralis major. They both play a  significant role in arm movements. From pulling and rotating your arm towards the center of your body to lifting your arms up. Since these muscles take up the majority of the chest wall, working out on them will burn a considerable amount of energy. If you’re looking to shed some pounds and tone up, then they are the primary muscle to work on.

Muscle types

Basically there of 3 types of muscles

  • Upper chest
  • Middle chest
  • Lower chest

Chest Workout

All we need to focus on training to build the muscles. So here we go!!!

1) Regular Pushups:

Chest workout at home, Tarun, letztrend

This classic bodyweight exercise is excellent to start with as well as for keeping as a training staple in any full-body or upper-body workout. Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique.

Procedure:

  1. Get down on all fours, placing your hands slightly wider than your shoulders.
  2. Straighten your arms and legs.
  3. Lower your body until your chest touches the floor.
  4. Pause, then push yourself back up.
  5. Repeat.

 

2) Decline Pushups:

Chest workout at home, Tarun, letztrend

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.

PROCEDURE:

  1. Lie flat on the floor, face down.
  2. Position hands on the floor, palms down, a few inches away from the sides of your chest.
  3. Flex your feet so your toes are the only part of your feet that are touching the floor.
  4. Extend your arms and push against the floor to raise your body while you keep your back and legs as straight as possible.
  5. Lower your body down to your original position by bending at the elbows. Maintain straight legs and back even while you descend back down to the floor.

3) Incline Pushups:

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If you find a standard push-up too challenging at first, then you can start with an incline push-up. The steeper the incline, the less bodyweight you will need to work push. This is also a good exercise to target your lower chest.

PROCEDURE:

  1. Stand in front of your box or bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward. Your hands should be about shoulder-width apart. If you need a wider piece of equipment to safely elevate yourself, don’t be shy about swapping it out.
  2. Once your hands are in the right position, step your body back into a plank position, one leg at a time. Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging before continuing. Looking a few inches ahead of you, rather than down at the box, can help keep your body straight. Next, bend your arms to help you slowly lower your chest toward the box. Straighten your arms to bring yourself back up into a straight line.
  3. Repeat 10 times for 3 sets to start. You can increase the repetitions within each set as you.

 

4) Time under tension Pushups

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Slow pushups are an excellent way to use TUT(Time Under Tension). Performing a pushup slowly will add a challenge to and provide results from your workout regimen.

PROCEDURE:

  1. Take around 4 seconds to raise your body.
  2. Pause for a second.
  3. Then spend around 6 seconds in lowering yourself back down.

Circuits 1st ( for beginners )

Set 1-    5-8  reps (Regular pushups)

REST 30 secs

Set 2 –     5-8 reps (Decline pushups)

REST 30 secs

Set 3 –     5-8 reps (Incline pushups )

REST 30 secs

set 4 –     5-8 reps (Time under tension pushups)

 

 

Circuits 2nd ( for intermediates )

set 1 –     8-10 reps (Regular pushups)

REST 30 secs

set 2 –    8-10 reps (Decline pushups)

REST 30 secs

set 3 –      8-10 reps (Incline pushups)

REST 30 secs

set 4 –      8-10 reps (Time under tension pushups)

 

 

Circuits 3rd ( for experts )

Set 1-      12-15 reps (Regular pushups)

REST 30 secs

Set 2 –     12-15 reps (Decline pushups)

REST 30 secs

Set 3 –     12-15 reps (Incline pushups)

REST 30 secs

set 4 –     12-15 reps (Time under tension pushups)

 

 

 

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