Chest Workout At home you can perform without any equipment.
A general fact that all men have secretly desired to have a chest with a perfect shape and beautifully chiseled abs just like some of the famously known bodybuilders once in their life.
Still, not everyone makes up their mind to go to the gym and do some hard work. The most common excuses are that people find it challenging to manage time to go to the gym, and apart from this, many of them hate weight training.
One of the most famous statements believed by many is that if a person wants to have a good chest, it involves a gym membership, complicated routine, or some fancy types of equipment, which is entirely a myth. What it means is sincerity, dedication, hard work, and a never-say-die attitude.
Many workouts are there for the chest to perform at home, with the only equipment being your body weight. Most of these exercises are kind of variations of push-ups.
However, If you are a person who generally does work out at home, then this chest workout at home ultimately belongs to you. But before the start, Learn about the human chest muscle anatomy.
Majorly there are two muscle groups present, namely pectoral minor and pectoral major. In anatomy language, the word used for the chest is pecs. The pectoral major is known to be the upper layer of the chest. The minor pectoral lies underneath the pectoral major and both form an anterior wall of the axilla to palpate them.
Functions of Chest Muscles.
1. Pectoralis Major
Pectoralis Major Muscle is one of the most important muscles for the anteversion and adduction of the shoulder joints, and it is also known as the breaststroke muscle.
The Pectoralis Major Muscles rotates the upper arm outward and makes a powerful stroke movement called retroversion when the arms are elevated or, for example, wood chopping. By fixing the hooks, the muscle can easily lift the trunk, which can help to climb quickly.
2. pectoralis minor
it has two main functions-
- The pectoral minor’s role is to pull the scapula anteriorly as well as inferiorly towards the ribs, which is commonly known as abduction and depression. It leads to a dorsomedial movement of the inferior angle of the scapula. This movement is helpful when retracting the elevated arm and moving the arm posteriorly behind the back.
- On the other hand, the pectoralis minor helps to elevate the third to fifth ribs, given on fixed scapula. And it expands the ribcage by those means. At the time of inspiration, it can also serve as an accessory muscle.
Finally, Let’s dive into our chest workout at home.
Push-ups are one of the most popular, easy to do, useful, and fundamental bodyweight exercises.
Push-up is an evergreen exercise; whether you are a beginner or an advanced level athlete, you can always do this. Push-ups are one of the most beneficial use because, at the same time, it involves multiple muscles, which leads your body to grow faster.
But the major problem is that many people only focus on the quantity instead of focusing on quality, which leads to acquiring the wrong body position and does not give good outcomes.
If you want to make your body perfect, keep one thing in mind that ‘the proper body position will help you get better results.
How to Perform Push-Up
- Firstly, Get on the ground with your arms directly below your shoulders while keeping your legs straight, torso, and back straight and glutes squeezed.
- Your palms should be flat on the ground and head in line with back looking straight at the floor, maintaining posture.
- Now go down slowly until you almost touch the floor and then push yourself back up.
- You need to make sure your elbows bend inwards as you go down.
- Inhale as you go towards the level and exhale as you push yourself up.
- Perform 10-15 reps and of 3-4 sets.
NOTE: If you do not have strength in your upper body (which you would not have as a beginner), you can also do it with the support of your knees. For that, you need to bend your knees by keeping your upper body straight and then perform it starting from step 3.
2. Incline Push-Up
Incline push-up is an excellent variation of push-ups for beginners because it is straightforward to perform. Because it does not require your entire body to engage like a standard push-up.
Incline push-ups are very similar to the regular push-ups; the only difference is your hands elevate in comparison to the normal one, and your feet are lower than your hands.
For this exercise, all you need to have is a stable elevated surface or any bench/small desk attached to the wall. All in all, you can say is that incline push-up is the higher version of regular push-ups.
The incline mainly push targets your lower chest, triceps muscle, and shoulder (front delts). In incline push-ups, your hands are not entirely aligned; your hands are slightly more forward than your shoulders.
Although many people try to neglect this exercise because many of them think that this exercise does not worth it, if you are a beginner, this exercise is meant only for you.
How to Perform Incline Push-Ups
- To perform incline push-ups, you need to out your hands elevated, make sure your abs are tight, and your back is flat.
- Keep your palms flat on the surface and try to keep it more comprehensive than your shoulder’s width. The main you need to focus on is to keep your core, arms straight.
- Then go down in one second, get your chest to the surface, or anything you are using to incline. Breathe in at the time of going down
- And then push up your body in one second, by slowly breathing out.
- Now perform the same step and try to do 3 to 4 sets, and each set should include 15-20 reps.
One more thing to add up here is if you are new to this exercise and finds difficulties in keeping your body in a straight line, then find another way by doing knee push-ups, which can be helpful. It will work the same to have a great chest workout as long as you keep your spine long and core tight.
3. Decline Push-Up
It is another variant of the regular push-ups. But one thing to mention upfront is that no matter what kind of variation it is, the chest, the shoulders, and the triceps are going to be involved in any pressing motion.
In decline push-up, your lower body is elevated on a bench or any upper surface area, leading to the transfer of all your body weight on your upper body, making it a little harder to perform.
Like every exercise, decline push-ups require proper posture to work your muscles productively. A Proper technique and a good posture also help you avoid pain and injury.
Keep your back straight throughout the entire move. To keep away from arching your back, tilt your pelvis backward. To stabilize your spine, engage your core and glutes.
You should also need to look down instead of looking up to maintain a neutral neck. Make sure to align your back and neck at all times properly.
To protect your shoulders, avoid flaring out your elbows. Always keep them at 45 degrees.
There is a bit of stabilization with the core and hips to see that you can maintain your rigidity during movement. But the chest, the shoulder, and the triceps are the muscles involved.
The decline push-up in particular just means that the feet get elevated, and as usual, the body will be straight. The above two exercises were a little bit easy to perform for anyone, but this could be a little harder to implement
How to Perform Decline Push-Up
- The first thing you need to do is placing your legs on an elevated surface like a bench or any stable exalted object. Your body should be straight with a weight on your toes.
- Now, gently place your hand shoulder-width apart on the floor.
- Keep your stomach tight, along with your core, as well as the upper body.
- Slowly and progressively go all the way down while keeping our elbows attached to your body, make sure you do not open your elbows outside because that can ruin your posture and exercise.
- Now slowly come all the way up while pushing up, and this completes one rep.
- Make sure you inhale while going down and exhale while pushing up. Because then, blood will get a sufficient amount of oxygen, which is essential.
- Perform approximately 10 to 15 reps in each set at the beginning with nearly four sets.
Although the daily practice of decline push-ups exercise can help you gain bodyweight, it will also help you to attain more body straight. Decline push-ups are known to be helpful for the upper chest.
Another variation of push-up is full push-ups. In this variation, your hands are more comprehensive than your shoulder width. It is an excellent movement for your pectoral major and shoulder.
It also helps to widen your chest There are many dispensations across many platforms, which says that wider push-ups cause injuries, but the main reason for the damages is mostly your body form.
Yes, you heard it right, it can injure your shoulders if you are not performing it in the right way. So make sure you show this exercise with correct body form to get better results.
A 2016 study found that the wide grip push up can also work on serratus interior
How to Perform Wide Push-Up
- Place your body straight in a plank position while keeping your butt straight with the organization. Not sinking and not picked up.
- Now keep your hands outside from the shoulder width.
- Far slowly come down while inhaling. And make sure to keep a full range of motion.
- After that, push your body up while exhaling. this completes one rep
- Perform 15 to 20 reps in one set, and then progressively try to touch four sets
CAUTION– The main thing you need to take care of is that there’s a limit to the wide grip. When you begin to feel like you are no longer able to contract with your chest and start stress on your shoulder, just stop then and there. It is where the problem arises. I want to make sure it’s full but still close enough that you can control it.
5. Jumping Push-Up
An advanced push-up variation the jump push-up uses the same start and finish position as a typical push-up, but at the height of push, you must use explosive power to lift yourself off the ground. Jumping push-ups are the best form of push-ups; they increase the strength and stamina as well.
As a beginner, if you find it challenging to perform, you can achieve it by your knees. This workout mainly aims at conditioning your entire upper body. It is also known to be one of the hardest upper-body workouts.
The main thing that you need to take care of while doing this exercise is to make sure you do not arch your back. It should be straight throughout the training.
How to Perform Jumping Push-Up
- First, Start in the push-up position with your shoulders over the wrists.
- Keep your hips as well as your shoulders at the same height. Place the heel of your hands on the ground or any flat surface, and spread your fingers wide.
- Now, keep your back flat lower yourself down, then up and at the peak of the upward extension, launch your upper body into the air.
- In the beginning, try to perform nearly 5-10 reps in one set and then slowly increase the count of reps.
These are among the best workout for the chest at home. One can perform these exercises without any equipment at any place wherever you find it comfortable to perform. All you need is just you with the motivation to do yoga.