Achieve a healthier life by following these chest workout at home, it is simple, and it will take you little time!
Getting pectorals of steel is not something for men; women can also achieve it and if you wish, follow these 5 chest workouts that you can do at home.
You will look good and, above all, enjoy some benefits that your body and breath will appreciate. Know the routine and notice the results!
What are the benefits of exercising the pecs?
The pectorals are one of the largest muscles in the human body and are made up of two elements called the pectoralis major and the pectoralis minor. Thanks to them, you can move your arms, flex them or move them away from the thorax.
Read below the benefits you can achieve if you train this part of your body according to the shape.com website :
- Improve your posture, as it provides greater vertical stability by supporting the muscles that make up the upper back and shoulder.
- It will allow you to have a good breath, as the chest tends to open, releasing the diaphragm.
- It gives you greater firmness in the bust since the growth of the pectorals pushes the breast tissue.
- Now yes, what was promised is a debt; we share a chest exercise routine at home, it is simple, and you can do it two times a week, starting today!
Chest workout routine at home
Push-ups – A classic exercise with which you can strengthen your pectorals
We start with a classic exercise with which you can strengthen your pectorals: push-ups.
Lie on the floor face down, stretch your hands apart at the height of the pectorals, your feet should be together and the tips supporting all body weight. Slowly lower your chest without detaching the elbows from the body, hold that position for two seconds and come back.
Chest Workout Routine at Home: Chest Press
Add volume to your pecs by doing chest presses with the support of some light weights (three or five pounds) or, if you do not have them, fill empty half-litre bottles with sand or stones. Women’s Health magazine recommends the following execution:
Unfold an exercise mat and lie on your back, bend your knees, keeping your feet on the floor and take the dumbbells by placing them at the height of your breasts, then lift as if you were pushing and hold for about ten seconds, then lower and repeat the exercise.
Chest Workout Routine at Home: Openings
These chest exercises, also called “pec fly”, but the upper part of the pectoral to work to give strength and toning, do them in the following way, and if you want to challenge yourself, you can use a football or pilates ball:
The openings have the same initial position as the chest press; however, after raising your arms, you must lower them by opening the chest without bending the elbows so much. When you have your arms fully open, stay like this for about 5 seconds and return to the original position. Repeat the exercise 5 more times for each set.
Dumbbell chest press together.
We continue with more movements using the dumbbells, pay close attention to do them correctly:
Lie down on a mat, bring your wrists together, holding the dumbbells at chest level, bring your elbows close to your body and lift until your arms are fully extended, return to the starting position and do it again.
Chest Workout Routine at Home: Standing Press
We finish the chest exercises at home with an activity in which you need to stand with your feet shoulder-width apart and your elbows at shoulder height:
Keep your palms open and start pressing your arms until your elbows meet; stay that way for 5 seconds and return to the starting position.
Do you see how simple our chest workout at home is? Take your time to do them, put on your most comfortable clothes, and put on the music that activates you the most. Remember to supplement with a healthy diet and sleep 7 to 8 hours a day.
If you know more simple workouts to do at home and strengthen the pectorals, share them in the comments or on our social networks, we love that you interact with us!