Every person who is working out seeks a muscly chest, however to build one, you don’t need to commit days at the gym. You can make a truly impressive set of pecs at home if you’re skilled enough you can, and we’re here to show you how.
The body weight, at-home chest exercise is divided into three parts Each phase is created to build a fresh layer of upper body muscle in only eight weeks. The first part increases endurance, while the third increases strength, and the third section boosts speed and explosiveness which allows you to gain additional size.
The whole program is inspired by variations of the press-up standard. It’s that easy. For those who are who is new to the exercise it is recommended to go through our comprehensive guide to press-ups as well as press-up variation first. For those who aren’t prepare to sink down and build a larger stronger, wider, and more muscular chest with nothing more than your own body weight.
How to Perform the Workout
You’ll build the foundation of a larger chest by performing the initial three exercises for your chest every day for one fortnight. Make sure to take at least one day off between exercises. Do the exercise three times, allowing for a minimum of an hour between sets. The goal is to do 10-15 reps, however, if this is beyond your capabilities on the chest, try your best.
After you’ve completed two weeks of these three exercises, you can proceed to exercises four five, six, and seven. Do these exercises two times every week for the next four weeks. Do the exercises in four rounds and then rest for up at most two minutes after each exercise. Remember, you should aim for 10 to 15 reps for each set, or as many as you can.
Following four weeks of intense training, you’ll have built muscles with a base endurance (weeks 1 and 2) and increased strength. The final part of the program will help you develop acceleration and speed that can give you an advantage in any sport which requires your upper body. It also gives you the definition and size which will make people realize that you’ve been doing your best to strengthen the chest area. It’s not an easy task however. It’s now time to complete the same exercises that you did in the second phase (weeks three through six) However, you’ll be doing it in the form of a circuit, performing one exercise after another without stopping between. Make sure you do 10 repetitions for each workout. This is an entire set. Take a break for one to two minutes, and then repeat for the set of 4 sets. The ability to collapse is not required. Repeat this every two weeks and allow three days between sessions. It’s essential.
And before you begin the exercises, eight to 10 are not required (you’ll be delighted to hear) But you are free to incorporate them after the initial three weeks should your routine start to get monotonous.
1. Wide Press-up
By chance or by design, you’ve probably done them before. For now simple press-up using your hands further apart than shoulder width.
2. Alternating Shuffle Press-up
Begin in the traditional pressing-up posture. Your right hand should be moved toward the left, until both hands are right next to each the other. Move your left hand to the left, until you have your hands shoulder width apart. Press-up again and continue, moving toward the right. It’s two presses but only one repetition.
3. Diamond Press-up
Do the press-up with your hands tight enough to allow the fingers of your thumbs as well as the fingers to be touching. As you lower your body, keep your elbows close to your side of your body.
4. One-arm Press-up
Do a press-up using both hands on floor, and you left arm on your box. Change arms, and then repeat. It’s one rep.
5. Cross-over Elevated Press-up
Do a one-arm presses-up with your left arm onto the box. From the start raise your right hand up to your left. Then, lower your left hand to the floor, keeping your the hands placed shoulder-width apart. Do a press-up. This is one rep.
6. Elevated Diamond Press-up
The clue is from the name: perform a diamond press-up however, with two hands in the box. It’s completed.
7. Dynamic Press-up
Put your hands on the box in a place of a diamond in the press-up. Lower your body, and then press to the ground, to the point that your hands touch the floor, with the box in between. Be aware of your the chin. Now lower your body and push up explosively until your hands return to this box, in their beginning position. This is one repetition. You’ve earned yourself make a Balboa-like grunt in this exercise. You’re a champ.
8. Spider man Press-up
Get into a traditional press-up position . Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground. Press back up and return your leg to the starting position. Repeat with the alternate leg.
9. Incline Press-up
Place your hands slightly wider than shoulder-width apart on a bench, a chair or a box. With your feet planted on the floor, bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position.
10. Decline Press-up
Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down until your chest almost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating.