Desired by many but acquired by a few, Yes, here I am talking about a fine muscular and attractive chest. If you still have this misconception in your mind that building a fine chest requires your presence in the gym or using heavy gym machinery, let me clear this one. You do not need to go and hit the gym everyday. You can build a strong chest by just following these 5 home exercises for chest which will surely fulfill your dream.
Target muscle groups: Chest, Arms, Shoulders and Back are some of the muscle groups to be targeted here in these exercises. So let us begin with these exercises for chest-
Push-ups are a good body exercise that hit your chest and arms and have a great impact on your upper body. The benefit of the push-ups is that you can do it anywhere and anytime and all you need is a little space. You can do this exercise in your room, lawn and any other place where you feel comfortable.
The push-up exercise requires several muscle groups to work, unlike other exercises that require weights, it works the smaller muscle groups and uses them as stabilizers. This means that your core and back portion is also affected even though your chest is the main target.
2. DECLINE PUSH-UPS
The decline push-up is a more difficult version of the basic push-up. The difficulty is increased by placing your feet on a higher level than your hands. The higher your bench/chair/box is the more difficult and intense the movement gets, and consequentially you get better results.
3. DIAMOND PUSH-UPS
Diamond push-ups are another challenging variation of push-ups performed by placing your hands close together until your thumbs and index fingers touch forming a “diamond” shape.
Placing your hands in this position while doing push-ups will slightly alter the muscles which are involved in this exercise – triceps and inner chest muscles will be affected more. All you need to do is to place your hands in an appropriate manner.
4. PUSH-UP HOLD
Position yourself in a plank position, supporting your body with your toes and place your hands underneath your shoulders with elbows extended. Keep your abs engage and prevent letting your hips sag.
Lower your chest to the floor and hold for 30 seconds.
Straighten up to starting position.
You need to repeat this process as many times as you can. This exercise increases shoulder strength, affects you back and also makes your arms stronger than ever before.
5. WIDE PUSH-UPS
These type of push-ups are those in which you place your hands in a wider position. Make sure your arms are not perpendicular to your shoulders. This exercise will give your chest a perfect shape as well as strength to your shoulders. This is because most of your weight is transferred to your pectoral (chest) muscles when you place your hands in a wider position.
This exercise will raise your stamina and strength. Your upper body will become more robust and you shall have a good looking and attractive chest.
So follow these exercises for chest and build a robust dream chest.