Did you know that you can strengthen pecs without going to the gym? It is clear that in the gym there are a large number of machines that help us to work and increase this part of the body. But at home you can also carry out an ideal routine to make your chest muscles stronger and bigger.
In this article we want to share with you chest exercises to do at home more interesting and simple to do. If you are consistent and lead a healthy life, you will be able to see results in a short time. Take note of our routine!
4 chest exercises to do at home
To do these exercises you will not need too much material. The essential is a mat or mat to protect your back and, if you can, some weights or dumbbells to increase the pressure on the muscle and make the area work more. It is done. With only this material, you can create your own gym at home and enjoy a more toned body.
Push-ups
We start with one of the most classic chest exercises to do at home: push-ups. It is perfect to be able to work the chest in a simple and effective way. To do this exercise correctly, follow these steps:
1. Get on the mat face down and place your hands at the level of your breasts. The feet have to be together and the tips are responsible for supporting all the weight.
2.Now, you should lower your body slowly and try not to detach your elbows from the body.
3.Hold down for about 2-3 seconds and come back up.
Ideally, you should do 3 sets of 8 or 10 repetitions so that the muscles work to the maximum.
Slap push-ups
It is a variant of the previous exercise and gives it an extra intensity to exercise. To do this, you will have to repeat the movement that we have explained in the section above, but when you are lowering your body, slap the air. That moment of suspension will tense your whole body and you will get a much more complete exercise.
Pectoral press
For this exercise we will need some light weights or dumbbells. If you don’t have weights, a trick is to take advantage of bottles of water or cleaning products to gain some weight.
To do this exercise you will have to follow these steps:
1.Lie on your back on the mat. Bend your knees and place the soles of your feet on the ground. You will have to hold a dumbbell in each hand and place it at chest level
2.Now, lift the dumbbells up as if you were rowing
3.When you are up, hold the weight for about 3-4 seconds and slowly lower back to the starting position
Ideally, you should do 3 sets of about 10 repetitions for a complete muscle work
Foot press
And we finish this review of the best chest exercises to do at home talking about this one that is done standing. To do this, just follow these steps:
1.Stand standing with your feet placed at the same width as your shoulders and your elbows next to your shoulders holding a dumbbell in each hand.
2.Now you should press your arms inward until your elbows make contact.
3. Hold for 5 seconds in this position and return to the starting position.
4.Repeat 3 sets of 8 or 10 movements.
It may interest you