Table of Content
- How to Get Bigger Chest Muscles (Pecs)
- The 4-Step Plan to De-Flab Your Body and Tone Up
- Video – Brutal 100 Rep Chest Workout
- HOW TO GET A BIGGER CHEST: BREAKDOWN
- How to build an impressive upper body without any equipment.
- Best Chest Exercises without Equipment:
- Brooke Wells, Kristi Eramo O’Connell and Amanda Barnhart Teaming Up for Wodapalooza
You can semi-rest by raising your body up into a pike position and shaking out one of your arms at a time. You get a chance to do as many reps as you can until you reach muscle failure. However, don’t forget that you need to maintain good form throughout the exercise. Here’s a day-by-day breakdown of the entire home chest workout, including exercises, repetition count, etc. The upper chest muscle begins at the clavicle and moves down toward the arm. It’s shaped like a fan and it’s primarily activated during a Decline Pushup on a bench.
Next, you’re going to lift your left hand off the ground and rotate all your weight onto your right hand. Rotate until the side of your body is parallel with the floor. This move will work your core again and again, first by supporting the press-up motion and then by rotating your body.
How to Get Bigger Chest Muscles (Pecs)
Lower yourself down until your elbows reach a 90-degree angle. Your upper arms should be parallel with the floor, wrists straight. Yes, another push-up variant, this time the shuffle push-up. Diamon push-ups are not only great for building your chest, but is also an effective push-up for back muscles.
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The 4-Step Plan to De-Flab Your Body and Tone Up
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Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.
Video – Brutal 100 Rep Chest Workout
To avoid straining your muscles, stick to working out your chest once or twice a week, no more than 30 minutes per session. Gradually increase the intensity of your workout as you get stronger. Stick to a balanced diet rich in lean protein to help you build muscle mass faster. Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest.
Stand with your feet shoulder-width apart. Hold the dumbbells in front of your thighs, elbows bent slightly, palms facing your body. Squeeze your abs and slowly push the dumbbells right above your chest, shoulder-width apart. Hold the dumbbells close to your chest and arms, palms facing in, wrists straight. Stand with your feet shoulder-width apart, back straight. Hold the dumbbells with your elbows pulled toward your ribs and your palms facing each other.
Keep your elbows straight, your head aligned with your knees, and your wrists right under your forearms. If you’re new to the weightlifting game, meet with a trainer to ensure you use proper form. Solid form reduces the risk of injury and also makes every exercise count. Keeping your arms mostly straight, lower the dumbbell behind your head. As you can see, changing your hand position is an easy way to hit different muscles.
If you find these too difficult though, you can perform it on your knees instead with just a slight elevation by using cushions, for example. Both of which lead to suboptimal chest development. In this at home chest workout though, I’ll show you how to achieve both of those. And this will help you build your chest most effectively even if you don’t have access to the gym. But you still most definitely can build an impressive-looking chest with just bodyweight training.
This includes old clothes, old shoes, and old books. Having a chest built into your home will make sure that you will always have a place to store your belongings. The classic theories of “just do curls” or “it’s not necessary to train your biceps directly” are both flat out wrong!
And guys, this is a fact that lower chest muscles are the least developed areas of the chest. Taking away the opportunity to have a bigger and wider chest. Incline push-ups very specifically target the lower chest muscles. It will provide a wide range of exercises and movements to workout chest. Don’t worry if you don’t have dumbbells at home.
Research has shown that at least for the bench press, using a wide reverse grip boosts upper chest activation by about 30% when compared to a standard grip. Well, that's because you’re now incorporating more shoulder flexion into the movement and better aligning the tension with the upper chest fibres. And you'll feel this difference right away when you perform it. Place your hands slightly wider than shoulder-width apart on a bench, with your feet planted on the floor.
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