Did you know that you can strengthen your pectorals without going to the gym? It’s clear that in the gym there are a lot of machines that help us work and increase this part of the body. But at home you can also carry out an ideal routine to make your chest muscles stronger and bigger.
In this article, we want to share with you the most interesting and easy-to-do chest exercises to do at home. If you are consistent and lead a healthy lifestyle, you will see results in no time. Take note of our routine!
4 chest exercises to do at home
To do these exercises you won’t need too much material. The essential thing is a mat or mattress to protect your back and, if you can, some weights or dumbbells to increase the pressure on the muscle and make the area work more. That’s it. With just this material, you can create your gym at home and enjoy a more toned body.
Push-ups
We start with one of the most classic chest exercises to do at home: push-ups. It is perfect for working your chest simply and effectively. To do this exercise correctly, follow these steps:
1. Lie face down on the mat and place your hands at chest level. Your feet should be together and the toes should support all the weight.
2. Now, you should slowly lower your body and try not to lift your elbows away from your body.
3. Hold down for 2 or 3 seconds and then go back up.
4. Ideally, you should do 3 sets of 8 or 10 repetitions so that your muscles work to the maximum.
Clap push-ups
This is a variation of the previous exercise and gives the exercise an extra intensity. To do this, you will have to repeat the movement that we have explained in the section above, but when you are lowering your body, clap your hands in the air. This moment of suspension will tense your whole body and you will achieve a much more complete exercise.
Chest Press
For this exercise, we will need some lightweight dumbbells. If you don’t have any, a trick is to use water bottles or cleaning products to provide some weight.
To do this exercise you will have to follow these steps:
1. Lie face up on the mat. Bend your knees and place the soles of your feet on the floor. You will have to hold a dumbbell in each hand and place it at chest height
2. Now, lift the dumbbells upwards as if you were rowing
3. When you are up, hold the weight for about 3 or 4 seconds and slowly lower yourself back to the starting position
4. Ideally, you should do 3 sets of about 10 repetitions for a complete muscle workout
Standing Press
And we finish this review of the best chest exercises to do at home by talking about this one that is done standing up. To do this, just follow these steps:
1. Stand with your feet shoulder-width apart and your elbows shoulder-width apart, holding a dumbbell in each hand.
2. Now, you must press your arms inward until your elbows touch.
3. Hold this position for 5 seconds and return to the starting position.
4. Repeat 3 sets of 8 or 10 movements.
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