How To Train Full Chest Workout At Home With Or Without Tools
How To Train Full Chest Workout At Home With Or Without Tools
If you are willing to read this guide, you will surely want to find out
how to train your chest at home without going to the gym.
But physical exercise can be done for various reasons, from the desire to
wear tighter pants to the desire to sculpt an enviable physique.
It can both provide for the training of all muscle groups, such as
complete sports or free exercises, or focus on a specific body area.
Before starting a training session, it is good to inquire about the
energy needed and the individual abilities of the individual.
Warm up before starting to train your chest at home
During an exercise session it is essential to subject your muscles to a
warm-up phase. Thanks to it, the right tension necessary to face the
maneuvers that will be performed will be activated. The movements that
will be carried out will mainly be stretching, also called elongation or
joint mobility.
It consists in reaching the maximum distance between two muscle heads,
thus preventing any trauma, injury or stretching of the tissue
itself.
Each stretching pose can have a duration ranging from 20 to 30 seconds,
advising not to exceed the maximum value.
Breathing exercises can also be associated with this phase, exhaling
while stretching and inhaling when the maximum stretching point has been
reached.
It is not necessary to go too far, even a moderate stretch necessary to
make you feel a sensation of pulling is enough.
Stretching should be performed both before and after performing physical
exercises, in order to wake up first and then release the muscles in the
most appropriate way possible.
Work your chest muscles at home with bodyweight
There are many different ways to train the chest at home.
Perhaps most people would think that strengthening the pectoral muscles
necessarily requires the presence of specific tools, such as dumbbells or
barbells.
This is a mistaken belief, as many exercises can be done even without the
use of these sports tools.
Let's now see which exercises without tools can be done. Some of them
will be free-body, i.e. exercises to be carried out with body weight that
will in any case increase your muscle mass, others will require
supports:
• Pectoral dips: their execution requires the use of supports necessary to allow the
body to be lifted from the ground. Grabbing two side supports and
exhaling, you bring yourself up, with your arms and legs bent. Once this
is done, you can raise the mass by extending the elbows, then return to
the starting position again and inhale. These exercises are especially
useful for the lower pectoral muscles
• Push-ups: one of the most
common exercises in the fitness world. It involves many muscle groups,
including the pectorals. From a prone position (belly down), with the arms
flexed and exhaling, the body is raised upwards, pushing with the legs and
arms. The lower and upper limbs, if slightly abducted, allow a better
support of the body. Then begins the descent phase, avoiding that any part
of the body except the hands touches the ground and inhaling.
• Inclined push-ups: the goal is
the same as pushups, only this time the arms will work mainly. In fact,
using a support where you can place your hands, the pectorals require an
even more leading role. The contact surface can be of many types, such as
a bench or a chair
• Declined push-ups: the execution of this exercise requires greater effort than the other
two types of pushups. Also in this case the support is present, but it
will be used to place the feet on it.
Always starting from prone and with the arms bent, raise your body and
exhale. Breathing in then return to the starting position, without
touching the ground with anything except your hands. Be careful not to
change the position during the execution of the movement, the whole body
must remain rigid and homogeneous
• Towel crosses: The support this
time will consist of a couple of pieces of fabric, which may be towels or
similar items. With one placed under each hand, an execution based on
sliding is performed. Hands are placed close together from shoulders and
elbows extended, exhaling and moving them away as you progress in the
activity. The maximum distance is reached when the body touches the floor,
and then returns to the starting position by inhaling. Care must be taken
not to slip excessively on the surface, with the risk of incorrect
execution or worse, damage to oneself.
How to train the chest at home with dumbbells
Now that we have seen some exercises that can be done without dumbbells,
we can mention some activities that can be done with these well-known
supports:
• Incline Dumbbell Bench Press:
with one dumbbell in each hand you sit on a bench inclined at
approximately 45 °. Starting with flexed elbows and instruments resting on
the thighs, they will be brought over the head, between the individual and
the ceiling by extending the elbows. Once this is done, slowly return to
the starting position, preparing for the repetition of the exercise
• Pushing with dumbbells lying on the floor:
this time the support surface is the ground, better if solid like the
floor of the house and better if covered with a mat. With bent legs (thus
increasing stability) the dumbbells are brought to the chest, bending the
elbows and then raising the instruments. Once this is done they will
calmly return to the initial position
Flat Dumbbell Bench Press: it's
time to go back to the bench, but increasing the inclination to 90 °. With
legs well placed on the ground, you lie down on the structure, placing the
barbells on your chest with your elbows flexed. Subsequently, the latter
go into an extensor attitude, bringing the tools up, and then starting the
alternating movement. It consists of bringing one barbell at a time into
contact with the chest, then bringing it back one at a time to the top and
repeating the exercise in any quantity desired
• Lifting: very common in gyms or
other places.
This time the balance wheel is larger, a single structure to be grasped at
both ends, close to the two weights. Lifting the tool from the support
place it is placed on the chest, making sure to perfectly align the
handlebar and arms. Once this is done, you can move on to the raising
phase, exhaling forcefully and extending the elbows. From here you can
then return to the starting position, slowly bringing the barbell to the
chest and inhaling
• Flat Bench Dumbbell Flyes: one
of the most common exercises performed with barbells. It can be practiced
both on an incline bench and on the floor. The starting position sees the
arms extended, bringing the two dumbbells in each hand closer. From here
begins a movement away, bringing the barbells outwards. Once this is done,
the movement will be repeated a certain number of times. It is advisable
to always keep the same rhythm in both arms, in order to perform the
exercise efficiently and effectively.
Example of a sheet on how to train the pectoral muscles
There are many programs developed and designed to strengthen the pectoral
muscles, let's show a practical example of a training card:
Barbell presses on a flat bench 4 x 8-6 Pectorals in full
Crosses with dumbbells on flat bench 4 x 8-6 Pectorals in full
4 x 8-6 inclined bench dumbbell presses. Chest highs
Parallel dip for pecs 4 x 8-6 Low pecs
The recommended frequency for a fairly toned body is 4 times a week.
The exercises should never be faced with too much vigor or too little
effort, finding the healthy balance for your muscles.