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How To Train Full Chest Workout At Home With Or Without Tools

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

How To Train Full Chest Workout At Home With Or Without Tools

• 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.

How To Train Full Chest Workout At Home With Or Without Tools

• 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

How To Train Full Chest Workout At Home With Or Without Tools

• 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

How To Train Full Chest Workout At Home With Or Without Tools

• 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 Full Chest Workout At Home With Or Without Tools

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

How To Train Full Chest Workout At Home With Or Without Tools

• 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

How To Train Full Chest Workout At Home With Or Without Tools

• 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.

How To Train Full Chest Workout At Home With Or Without Tools

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.