Follow these chest workout at home to live a healthier life; it’s simple and takes little time!
Women can achieve steel pectorals as well, and if you want to, try these 5 chest exercises that you can do at home.
You’ll look great and more importantly, you’ll reap some health benefits that your body and lungs will appreciate. Recognize the routine and see the results!
5 Chest exercises routine that you can add to your Home Workout
Dumbbell bench press on a horizontal bench
Starting position: lying on a bench, the pelvis, shoulder blades and the back of the head are close to the surface; the back is straight, the body is even.
A number of repetitions: 4 sets of 10 to 12 reps.
Slowly lift the dumbbells straight up. At the same time, the arms are extended but not twisted at the elbows; the wrists are straight. Gently lower your arms, bending them at the elbows, and hold the dumbbells horizontally. Typically, the shoulders are lowered so that they form a 180-degree angle, but experienced athletes can increase this angle by placing their arms slightly behind their backs.
Laying dumbbells lying on a horizontal bench
Starting position: lying on a bench with dumbbells in hand, shoulders stabilized.
Reps: 3 sets of 12-15 reps.
Smoothly lower your arms to the sides until your forearms are parallel to the floor. At the same time, the elbows should be slightly bent. To achieve the maximum stretch of the pectoral muscles, push the chest up slightly, in the opposite direction to the arms. Then return to the starting position.
Additionally, you can contact the target muscles at the top point – so the effect of the exercise will be greater. In this case, the movement should not turn into a press. The arms should be lowered gently, and when returning to the starting position, concentrate only on the chest muscles.
Dumbbell Pullover on a Horizontal Bench
Starting position: lying on a bench, the back of the head, shoulder blades and buttocks are firmly attached to the surface, feet are firmly on the floor, hands hold dumbbells on the chest line with a “lock” grip, or one hand lies on the other.
Reps: 3 sets of 12 reps.
Gradually lower the projectile behind your head due to the tension in the shoulder joints. Return the dumbbell to its original position by contracting the lats.
Medium grip push-ups
Starting position: lying position, neck straight, head on the line of the spine, back tense, hands slightly wider than shoulders.
A number of repetitions: 3 sets of 10-15 reps.
As you inhale, gently lower yourself to the floor, bending your elbows. Continue until your chest touches the floor. If at first, it does not work out, you can not go down to the end but gradually increase the amplitude and strive for this. As you exhale, return to the starting position, fully straightening your arms.
Bench press Svend
Starting position: pancakes are tightly pressed together with palms, arms at chest level and bent at the elbows.
Reps: 4 sets of 15 reps.
The exercise is performed from a straight stand. You can hold the discs with your fingers to prevent slipping. Inhale, as you exhale, squeeze the pancakes in front of you, straightening your arms. At the same time, continue to squeeze your palms tightly. As you exercise, try to feel the tension in your pectoral muscles. Return to the starting position.
Strength training is recommended 2-3 times a week. If during each of them you are pumping several muscle groups, including one chest exercise. If you prefer splits – 2-3 exercises. And remember that after a significant load, the pectoral muscles need at least 72 hours to fully recover.
