chest workout at home without equipment-
the chest is an important part of the body and also every guy wonder an awesome and well-shaped chest.
pectoralis major that’s we called chest, so there is to part of the chest-
1- sternocostal head
2- clavicular head
1- sternocostal head origin point is sternum and ribs 2nd to 6th and insertion point is the greater tubercle of the humerus, the sternocostal head is a larger muscle in the chest area
2- clavicular head origin point is clavicle bone and the insertion point is the greater tubercle of the humerus , it is a shorter muscle in the chest.
creative chest home workout-
Main goal: home workout for chest development
Time per workout: 30-45 mins
Training level: Beginner and intermediate
Program duration: 4 weeks
Days per week: 2days
Equipment: bodyweight and home equipment
stretching before chest workout at home (pectoralis major )
stretching is important for every part of the body so its also important for the chest workout so all you have to do is very easy.
stand at the end of the wall or in the doorway facing perpendicular to the wall. place inside of bent arm on the surface of wall position bent elbow shoulder height.
turn body away from the positioned arm hold the stretch of 5 to 10sec return to the starting position and repeat with the opposite side.
upper chest becomes more stretched with the lower elbow, lower chest, and pectoralis minor become more stretched with the elbow.
in this chest stretching it is cover all your chest muscles and also you will be safe from any kind of chest muscle injury some people are use push to do first as a warm-up exercise but it is actually wrong push up is not a warm-up exercise.
a warm-up is to raise your body temperature and prepare a person physically and mentally before exercise.
chest home workout exercises-
Push up- 4set 10-20 reps
this classic chest exercise is awesome to start with as well as for keeping as a training staple in any upper body workout. the good setup for classic push up is to position a little bit wider with shoulder width. bend your elbow go with slow rang of motion hold for a few seconds squeeze your chest return to starting position and do it again. this exercise is working for both the upper and lower head of the chest.
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incline push up- 4set 10-20 reps
incline push is working on the sternocostal head or lower head of chest this is an elevated form of a classic push up. the upper body elevated with a box or any other thing that might be slightly above the ground.
in incline push up to make sure that your body is a straight line just like you are in plan position both hand on the box bend your elbow go with slow rang of motion hold for few seconds squeeze your chest return to the starting position and do it again.
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decline push up- 4set 10-20 reps
decline push up is working on the clavicular head or upper head of the chest, in the decline push up your feet should be elevated so that your body is aligned at an angle or position to the floor rather than parallel.
in decline push up to make sure that your body is a straight-line foot in elevated o box or some other thing, go slow rang of motion hold for few seconds squeeze your chest return to the starting position and do it again.
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weight chest fly- 3set 10-20 reps
chest fly is an isolated moment and exercise, chest fly is a great exercise for chest and upper body.
you don’t need heavyweight to do this exercise just take normal weight like a water bottle or any other weight which you can carry on hand easily. lie on the floor bend your knee hold the weight straight up over your chest slightly bend your elbow and open your arm wide slowly stretch your chest and squeeze it as you back. return the starting position and do it again.
it targets your whole chest area.
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weighted floor chest press- 4 set 10-20 reps
floor chest press exercise is one of the effective exercises for the chest, it is strengthing the chest and help to grow chest muscles. floor chest press very easy to perform at home if you are a beginner you can take a water bottle or some light weighted bag or if you are an intermediate and advanced level person you can use a gas cylinder or heavy rock or weighted bag, lie on the floor bend your knee hold the weight straight up over your chest bend you elbow slow down with weight stretch your chest than contract and squeeze your chest and perform it again. floor chest press covering all your chest muscles and help to grow.
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note-
1- use a slow range of motion for more effect.
2- when your contract the muscle hold and squeeze the chest for more blood flow and pump.
3- when you stretch the muscle hold it for a few seconds and then contract the chest.
4- don’t take too much resting time or you will feel lazy and tired, take only 40 to 50 seconds rest between exercise and between sets.
5- add bag or home equipments also add cylinder, water bottles, water bucket to make exercise more challenging.
