The chest muscles are a muscle group that shouldn't be overlooked in any training program. A muscular body without an equally muscular chest will look weird and uneven. For men and women, powerful chest muscles will make everyday activities easier, such as pushing heavy objects like a lawn mower. Most muscle groups, such as thighs, calves, arms, and abs, can be trained easily without using weights or other equipment, but many people find it necessary to go to the gym to train the chest. There are many chest exercises you can do without equipment, or with the ones you have at home.
Steps
Method 1 of 3: Push-ups
Step 1. Do basic pushups
There are many variations of pushups that can help you build your chest muscles, but for starters, traditional pushups will do just fine.
- Lie face down with your hands on the floor directly under your shoulders. Straighten your back so that your feet and shoulders create a straight line.
- One repetition consists of bending the arms to a 90 ° angle and straightening them.
- Raise and lower your body slowly and steadily. Do as many reps as you can!
- If you are a complete beginner, you may need to start with your knees on the ground, but keeping your hips and back straight.
Step 2. Do an incline push-up
They are similar to traditional ones, but your body is supported by a bench, chair or desk that you will place your hands on.
- Lie face forward with your hands on the bench. Place your hands slightly wider than your shoulders and your feet hip-width apart, with your fingers on the ground. Keep your back and legs as straight as you want.
- Slowly and steadily lower your body until your chest is a few inches from the bench.
- Return to the starting position by straightening your arms, then repeat the exercise.
- Incline pushups are a simple variation, making them great for beginners.
Step 3. Do push-ups from a raised position
Find a sturdy chair or bench that won't slide on the floor and can support your weight. Then, assume the standard push-up position, but put your feet on the chair and not on the floor. Straighten your back so that your feet and body create a horizontal line parallel to the floor.
- Put the chair against the wall for added stability.
- One repetition consists of bending the arms to a 90 ° angle and straightening them.
Step 4. Do the "gorilla" push-ups
To perform this exercise, start as for a normal push-up, with the body lowered to the ground. Then, push up quickly, lifting yourself off the ground. Clap your hands on your chest, then quickly return them to the starting position.
Gorilla pushups are a more advanced variant of pushups. Don't try these if you can't successfully complete many traditional push-ups
Step 5. Do one-leg pushups
Start in the traditional push-up position, with your feet shoulder-width apart or wider. Lift one foot off the ground and then complete each repetition as you would for a simple push-up.
- After doing a few repetitions, switch legs. For example, try doing five push-ups with the left leg raised, then five with the other leg up.
- Keep your glutes contracted during this exercise.
- If you want, you can also train your legs by bringing the knee of the raised one towards the elbow as you perform the push-up and changing it after each repetition. Some people call these "reptilian" or "lizard" pushups.
- The further apart your feet are, the more difficult the bending will be, as the weight will be shifted more onto the arm.
- One-legged pushups are among the more challenging variations. You will probably need to work up to these.
Step 6. Do push-ups with a backpack
If the normal push-ups and its variations start to get too easy, you can increase the weight and effort of each rep. An easy way to do this is to wear a backpack while exercising.
You can gradually increase the weight by putting weights in the backpack
Method 2 of 3: Dip
Step 1. Find something that can hold your body weight
It is easier to do dips in the gym, with parallel bars. However, you can improvise using two very sturdy chairs of the same height.
- Make sure the chairs are strong and stable. If they break or move during exercise, you could be injured.
- Do not attempt this exercise on wooden floors or other smooth surfaces where chairs can slide easily.
- If it is too difficult to work with the chairs, you can buy a dip bar, which is more durable.
Step 2. Start doing the dip
Place one hand on each chair and stand straight, then bend your knees so that your feet don't touch the floor. Lower yourself until your arms are at a 90 ° angle, then rise again until they are extended again.
- If the chairs wobble and are likely to fall inward, apply a slight outward pressure with your arms to keep them still.
- Dips are a great way to work your inner pectoral muscles, which are often not trained much with pushups.
- If you are a beginner, you can do dips with your hands on the seats of the chairs and legs stretched out in front of you, with the heels in contact with the floor.
Step 3. Do backpack dips
When normal dips become too simple, you will need to increase the load. Wearing a backpack is a quick and easy way to do this, and you can gain weight gradually by putting weights in it.
Step 4. Change the position of the feet
This allows you to increase the difficulty of the dips. One way to change it is to keep them elevated by placing them on a chair. You could also lift one leg during the exercise.
Method 3 of 3: Stretching Exercises
Step 1. Do chest stretches
Stand with your arms outstretched in front of you and palms together. Then, keeping your elbows straight, quickly bring your arms as far back as possible, then bring them back to the starting position.
- Do 10 repetitions, and increase the speed after each rep.
- This exercise also works your back.
Step 2. Do elbow stretches on your back
Stand with your back straight, keeping both hands on your lower back. Point your fingers down and your elbows out. Then, gently bring your elbows back and in as far as you can, as if trying to make them touch. Then return to the starting position and repeat.
This exercise also works the shoulders
Step 3. Do some behind-the-head stretches
Sit with your back straight on the floor with a partner behind you. Put your hands behind your head and bend your elbows as far back as you can. Then, have your partner hold your elbows while you try to pull them forward, without moving your hands.
- Each repetition should last 10 seconds.
- Your partner shouldn't make their elbows move when you pull them forward.
- After each repetition, relax and have your partner pull your elbows back as far as possible to stretch the chest muscles.
- To avoid injury, be sure to tell your partner when to stop pulling.
- This exercise also works the shoulders.
Advice
- Pay attention to your posture. Poor posture can cause chest pains over time due to the forward position of the shoulders.
- Strong pecs aren't just about looking good. They can also help you push your lawnmower, cart or stroller better and can improve your performance in all sports where you need to throw a ball with your hand, as well as swimming and tennis.
Warnings
- When using a backpack or other weight in your workouts, always start with the lowest possible weight and gradually increase it. This means you should start with an empty backpack and add the weight little by little. If you underestimate the difficulty and start with too much weight, you may not be able to hold it, and get injured or risk a muscle tear.
- Do not get too tired. These exercises can make your muscles sore, but they shouldn't cause pain in your joints or other parts of the body. If after these exercises you experience persistent pain, stop doing them and consult a doctor.
- Doing a lot of pushups often can lead to wrist injuries, especially if you have existing problems like carpal tunnel syndrome. If you feel pain during pushups, see a doctor, or do them on your wrists or on bars that allow you to keep your wrists straight.
