Home Exercise For Your Chest: Best Bodyweight Exercises To Pump Up
If you are looking to get your pecs to jump, you probably think you need a barbell or at least some heavy dumbbells. But that's just not the case. Home training for your chest can simply involve bodyweight exercises. Stay with us. If you do a large number of reps, you can get a great pump that stimulates muscle growth. It involves burning out your muscle fibers.
If you've found that you google "home training for the chest", look no further. You can perform one of the following movements in your bedroom, living room or home gym. The beauty lies in their versatility. Use only your own body weight, or add a TRX or resistance band to advance the challenge.
While these exercises are great for attacking your chest - the breasts large and small - they also help get your deltoids, triceps, abdominal muscles and upper body up and running.
In other words, the following movements will help you build a coffin that you would like to show off on the beach this summer - and cut the rest of your body. Mix and match the movements for an endless array of home workouts for your chest. Or sprinkle a few pieces into your whole body routine.
1. Traditional pushup
Place your hands on the floor shoulder-width apart. Keep your abdominal muscles braced and your body in a straight line, and squeeze the shoulder blades together.
2. Dip
Hang yourself over the bars at a dip station. Lower your body until your upper arms are parallel to the floor.
3. Starburst
Get in pushup position. Move your arms and feet apart as wide as possible - your body will form a star shape. Keep the position with your torso straight and the abdominal muscles stiffened.
4. Dive chest pushup
Get in pushup position. Push your hands to the floor to drive your weight back so that your hips rise into the air. Your back should be straight and your head behind your hands. Immerse your body in an arcuate motion so that your chest pushes down and almost scrapes the floor. Keep moving forward while pushing your body up so that your torso is vertical and your legs are straight and almost on the floor. There's one rep.
Plank reach below
Start in a plank position, with your arms placed directly under your shoulders. Start with your left arm, holding the plank position while touching your left arm to your right knee. Alternative pages.
6. Medicine ball pushup
Place a medicine ball on the floor and sit in the push-up position while grasping the ball with your hands and fingers pointing downwards. Lower your chest to the ball and push up. Rest 45 seconds after each set. Start with your left arm, holding the plank position while touching your left arm to your right knee.
7. Suspension trainer flye
Grab a sprung trainer. Open your arms out to your sides with the palms facing in until your shoulder blades are pressed together. Allow a slight bend in the elbows.
8. Pushup with wide grip
Place your hands wider than shoulder width apart and perform pushups.
9. Foot-elevated pushup
Rest your feet on a box, bench or mat so that your body forms a straight line parallel to the floor. Perform pushups.
10. Suspension trainer pushup
Attach the suspension trainer to a sturdy object over your head and extend the straps to a point where you are sure you can do 10-12 pushups. (You can lower the handles over time to make the set harder, and later raise your feet; shorten the straps to make it lighter.) Grasp the handles and get into the pushup position with your hands under your shoulders. Your whole body should be straight and your core should be stiffened.
