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304 North Cardinal St.
Dorchester Center, MA 02124
We’re confident that a handful of you have perused fitness publications or browsed bodybuilding or workout websites, where you invariably came across pictures of muscular men with outstretched, chiseled chests. Although many men aspire to these massive pecs (pectoral muscles), having a strong, toned chest is equally important for men and women—and has benefits that go far beyond fitness aesthetics.
When it comes to pushing motions, such as opening doors or lathering up your hair in the shower, your chest muscles, which are among the strongest in your upper body, are essential. You can rest assured that by using our 8fit program, you will engage the muscles in your chest because we understand how crucial it is to incorporate exercises that target those muscles into your workouts. Try these at-home body weight chest exercises if you want more.
The pectoralis major and pectoralis minor, commonly referred to as “pecs,” are the two main muscles that make up the chest region. The bigger of the two muscles, the pectoralis major, has a fan-like shape and spans the upper chest before joining to the breastbone and shoulder. On the other hand, the pectoralis minor, which is located immediately beneath the pectoralis major, is a little, thin, triangular muscle.
So what exactly do these muscles do? They do play a pretty big role in regulating your arm movements, though. From raising your arms up to dragging and turning your arm towards the center of your body. Consider pushing a large object away from you, swinging a tennis racket, or taking a child into your arms.
Furthermore, as these muscles make up the majority of the chest wall, working them out will result in a significant energy expenditure. This is a very effective muscle to work out if you want to lose weight and tone up. It effectively speeds up your metabolism.
Given the significance of this strong muscle, we have created two specific routines for a toned and muscular chest that you can perform from the comfort of your own four walls, both with and without the need of equipment.
Home chest exercises without a machine
The traditional push-up and all of its variations are among the best exercises you can do to strengthen your chest. They are an oldie but a goodie. Your body will be in numerous positions as you perform the workout, which will target different parts of your chest and build balanced upper body strength.
Here are some other push-up variations that you can try before beginning the exercise.
1. Consistent push-ups
This traditional body weight exercise is a great place to start and should remain a mainstay of any full-body or upper-body workout. Use a wide hold when performing this exercise, since it will engage your chest muscles more effectively than a narrow grip.
2. Upright push-ups
Start with an uphill push-up if you initially find a conventional push-up to be too difficult. You will need to push with less body weight if the inclination is greater. This is a beneficial exercise for your lower chest as well.
3. Refuse to do push-ups
What rises must always descend. You can specifically work your upper chest and deltoid muscles with the aid of these push-ups. It will also make the activity more difficult than a regular push-up because more of your body weight will be added to it.
4. Jumping push-ups
Are you prepared to take immediate action? Think clap push-ups when picturing interesting and imaginative ways to perform these push-ups. Your muscles will be working at peak efficiency throughout these short bursts of intense plyometric exercise.
5. Push-ups while under tension
Unbelievably, slowing down an activity significantly and focusing on proper technique will result in excellent conditioning results. You can build more muscle by slowly lowering yourself into a push-up position and then slowly pushing yourself back up to your starting position.
Take three seconds to lower yourself to the ground, pause for roughly two seconds at the bottom of your movement, and then take three seconds to push yourself back up to your starting position.
Home chest exercise (no equipment needed)
Perform the eight exercises listed below three times to complete this program. Even when your body begins to tire, make sure to perform each exercise correctly – form over speed!
Using dumbbells at home to develop your chest
Although body weight exercises are a convenient, simple way to exercise your muscles with little effort, adding a little extra weight in the form of dumbbells can advance your chest workout. Find out more about the distinctions between weight training and body weight exercise.
You only need a pair of dumbbells for the following chest exercise, which may be performed at home or in the gym. By adding weight, you may also access a variety of other powerful chest exercises like the chest press and chest flies. Start out with extremely light weights if you’ve never done this before to get the technique down. When you are confident, gradually increase the weight so that the final 3–4 reps are challenging. Similar to push-ups, differentiating the body’s position when performing a chest press or chest fly will target various muscles. Here are a few significant, weighted movements.
1. One standard chest press
Holding the dumbbells in your hands, lie on a flat bench. Put your arms shoulder-width apart and over your shoulder. Inhale as you progressively lower yourself from this starting posture until your elbows are at a 90-degree angle and parallel to the floor. Exhale and then raise the weights back up to the starting position.
2. Chest incline press
With a dumbbell in each hand, lie on an inclined bench. Lift the dumbbells with your arms outstretched, shoulder-width apart, and rotate your wrists so that your hands’ palms are facing one another. Always maintain control of the dumbbells as you inhale and lower them gradually. Then, when you exhale, use your chest to lift the dumbbells.
3. Avoid chest pressing
Before lying down with a dumbbell in each hand, secure your legs at the end of the declining bench. When lying down, raise the dumbbells such that their palms are facing each other, and they are shoulder-width apart. Once your elbows are parallel to the floor, gradually lower the weights. Then, while breathing and constricting your chest, raise the dumbbells once more.
4. Chest fly
Lie on a flat bench with your hands facing inward and a dumbbell in each hand. Keep the elbows flexible at all times while you extend your arms above your chest with them shoulder-width apart (do not lock your elbows). Bring the dumbbells back up after lowering your arms in a wide arc on both sides until you feel a stretch in your chest. Remember to move to the level of the shoulder joint and not at the elbows or the arms.
Want to attack your entire body? Try this 18-minute dumbbell workout for the entire body.
5. Chest dangles
Chest dips are a great workout for developing a muscular chest, and some people even claim that it is the best chest exercise overall. This workout increases the width as well as the depth of the chest. In addition, because your body isn’t supported by the bench like it would be in a chest press, additional muscles are worked because you have to use more effort to sustain your body weight.
Slowly lower your body while maintaining a tiny elbow angle until you feel a small stretch in your chest. You don’t want to injure your shoulder joint, so be careful not to descend too far. As you exhale, tighten your chest to return your body to the starting posture.