Do you like to train or exercise at home? There are various muscle groups that need to be exercised and for this we offer you a chest exercise guide at home These steps that we offer are efficient and will help you strengthen those muscles and burn fat.
To create a chest exercise you have to do it from many angles and directions. The idea is to create that power so that the muscle gains volume and can be exercised. The series of methodology that we discuss is a weekly training plan and that must be carried out constantly.
How many days do I have to train for the chest area?
The ideal, as in all the exercises that are carried out weekly, is to maintain them for three days a week. It is advisable to leave a day of rest between one day of training and another. But if you train one more day, nothing happens, the ideal is to follow an exercise routine that complements other areas along with the pectoral.
normal flexion
Push-ups are the best exercise to train the pectoral area. Next, we detail a series of push-ups with different tonalities, so that you can exercise chest from different angles. Normal flexion is one of the essential exercises to warm up the muscle.
To do it, you have to position yourself face down, place the arms extended on the floor and at the width of the shoulders. The legs must be stretched forming together with the whole body a straight line, the butt should not protrude.
You have to go bending the arms and descend little by little, letting the chest touch the ground. Elbows should form a 90° angle. Then it goes back up to the starting position. They must be carried out 5 series of 20 push-ups.
isometric pushup
This is another type of push-up, but with some modality to strengthen another part of the muscle. One has to perform a normal flexion, then it descends towards the ground with the same position as the normal flexion. The elbows should be at a 90° angle and this is where you have to hold the position for 15 seconds.
Do not forget that the whole body must be straight, from the feet to the head and the abdominal muscles must be tight and contracted inward. you have to do 5 sets of 20 push-ups. If you think this activity is too hard, it can be relaxed by placing the knees on the ground in shorter periods of seconds.
Diamond push-ups
It's the same system of push-ups, but changing the position of the hands. To do this, you have to face down and place your arms down, but joining thumbs on the floor and the two tips of the index fingers.
We perform push-ups much slower, trying to brush the floor with the chin on each repetition, without letting the elbows stay locked. This movement is very difficult to do, but the triceps will be worked together. will be performed 5 sessions of 20 push-ups.
isolated flexion
This flexion is not done with the arms together, but each zone will be isolated allowing each muscle is exercised independently and allowing hypertrophy.
To perform it, we will position ourselves as in a normal push-up, but instead of placing both arms on the ground and at the height of the Shoulders, we will do it as follows: We will place only one arm and the other must go to the flight, usually worn behind the back or waist. Then the movement of descending is carried out, trying to reach the chest towards the ground and then returning to the starting position. 3 sessions of 10 push-ups must be performed.
Push-ups with bench or drawer
These push-ups are hard, but effective. It consists of doing normal push-ups with your legs elevated, in this case on a drawer, a bench or a sofa. They are performed in the same way as in the previous exercises, lowering and bending the arms gently and returning to the starting position. 5 series of 15 push-ups must be performed.
Dumbbell bench press
If you know how to do the barbell bench press, it's the same exercise, but doing the same movement and with one hand dumbbell. You have to lie face up on the bench and hold the weight correctly in each hand.
The dumbbells should be placed on the sides of the chest, elbows bent and at a 90° angle. You have to lower and drive the dumbbells up to the chest and then lower to the sides. This exercise will potentially rehabilitate your chest muscles. Perform 3 sets of 12 repetitions.
Incline Barbell Press
This exercise has the same movement as the normal bench press. The bench must be tilted to adopt an almost bowed posture, you will have a bar with weights on your hands and you will have to raise it above your chest. They must be carried out 3 series of 12 repetitions.
Dips
This exercise is a great workout, where strength is worked. The triceps and chest will be exercised and where you can use some sidebars. In the case of the bars, it is necessary to hold the body up and with the arms parallel. You have to get up and return to the starting position (down). will be performed 3 series of 12 repetitions.