4 EXERCISES FOR A CHISEL CHEST

4 EXERCISES FOR A CHISEL CHEST

If you think that weights are the only way to develop  a strong and muscular chest? Think again. You can build your chest – and your arms at the same time – without lifting a single barbell or dumbbell. You don't need the gym for an effective chest workout, which is welcome news with the corona virus pandemic ongoing.

Grind through these three simple phases of chest workout to add layers of new upper-body muscle in just eight weeks. The first phase builds endurance, the second boosts strength and the final phase adds explosiveness and speed so you can pack on more size. The entire programme is based on variations of the standard press-up. It's that simple.

Your chest muscles are some of the most powerful muscles in your upper body and they play a key role when it comes to pushing movements—from pushing the door open to lathering up your hair in the shower. We know how important it is to include exercises that target the chest in your workouts.There are few exercises for  a proper chest workout without any equipments at home.

1. PUSH-UPS

Push-ups are a great body weight exercise that hits your chest and arms. The beauty of the push-up is that you can do it anywhere and anytime by using your own body weight, you just need a firm surface.The push-up requires several muscle groups to work, unlike other exercises that require weights, it works the smaller muscle groups and make them a proper growth.

2. DIAMOND PUSH-UPS

Diamond push-ups are another challenging variation of push-ups performed by placing your hands close together until your thumbs and index fingers touch forming a “diamond” shape. Having your hands in this position while doing push-ups will slightly alter which muscles are involved in the exercise - triceps and inner chest muscles will be affected more.

3. WIDE PUSH-UPS

Doing push-ups in a wide position is another variation that will put more pressure on your chest. This is because most of your weight is transferred to your pectoral (chest) muscles when you place your hands in a wide position. So the farther you put your hands out, the greater the challenge for your chest.Wide push-ups make you use your pectoral muscles more to help you lift your body and this will improve the strength in your upper body.

4. INCLINE PUSH-UPS

These are similar to basic pushups, but your body is elevated by a piece of furniture such as a bench, chair, or desk that you rest your hands against.Lie face down with you hands on the bench. Position your hands slightly wider than shoulder-width apart, and your feet about hip-width apart, with your toes on the floor. Keep your back and legs as straight as you can.Then, slowly and steadily lower your body so that your chest is just a few inches from the bench.Return to the starting position by straightening your arms, and repeat.Incline pushups are an easy variation, making them great for beginners.

Chest Workout At Home: Takeaway

But all in all, by using this routine and gradually progressing each exercise as you get stronger, you’ll be able to effectively build your chest in the comfort of your own home without the need for heavy weights and equipment.

Just keep in mind though guys that for the best results, you need to pair your workout routine with the right nutrition plan. As THAT really is the key and is FAR more important than your training when it comes to drastically transforming your body and packing on size. And to be honest now is a better time than ever to start prioritizing your nutrition and learning how and what you need to be fueling your body with to maximize growth.

And for a step-by-step science-based program that shows you both how to workout AND what to eat week after week in order to build muscle as efficiently as possible with science:

At Home Chest Workout: Action Plan

 Here’s what your home chest workout could look like:

PUSH-UPS: 3-4 sets

DIAMOND PUSH-UPS: 3-4 sets

WIDE GRIP PUSH-UPS: 3-4 sets

INCLINE PUSH-UPS: 2-3 sets