Chest workout from home

 Chest workout from home

Before you get started on the main work outs, it’s important to warm up properly in order to prepare yourself and help make sure you don’t get injured.

Start off with some stretches. Shuffle Push-ups

Yep, we know what you’re thinking: “another push up variant?!” and you’d be right, it is. As you do this, bend one of your knees and bring it up alongside you. If you get your feet higher than your hands, then your push-ups are going to be trickier. Do a set of 10 reps, take a 30 second break and start again. These are known as incline push-ups.

1.This is because you can get your chest lower to the ground and really push those pectoralis major and deltoid muscles. Everything else about the technique is the same. These can include things like gentle press ups against the wall. These are the muscles that stretch right across your chest and under your armpits, as well as your shoulders. Diamond Push-ups

Again, another progression from the standard push up. Try and push yourself with such force that your hands actually leave the floor. Hold this pose for a couple of seconds before returning to the starting position. Keeping them as straight as possible as you do so. It’s still important to keep your back and legs straight all the way down to your knees, however. Rather than having your hands shoulder width apart, try pushing them a little wider. Once this starts to get a little easier, start increasing the number of reps in each set. It also requires some serious core control, meaning you’ll build up your abs too.

2. Slightly Easier Push-ups

Bear with us, push-ups are going to be a consistent theme in this piece, but trust us, it’s worth it. Make sure your technique is solid before advancing to these trickier progressions.

Don’t rush through them as this will give you the tendency to lose your shape and not get as much out of each push up.

3. This is a superb addition to your home chest workout routine as it is also great for working your core alongside all the other chest and arm muscles we’re already recruiting.

4. Plyometric Push-ups

Another really advanced home chest workout, the plyometric push up adds extra intensity to your workout and takes things up a notch. This means you’ll be burning more calories, as well as boosting muscle stamina.

What you’ve got to remember is that before even attempting any of these more advanced push up variations is to keep your press up form intact. To do this one, you start in a standard push up position, but instead of having both hands level, push one out in front of you and one behind you. Begin in a standard push-up pose and bend your elbows so your chest is lower than they are. It’s still a great addition to your home chest workout regime, however. Just make sure you complete an even number of reps for each leg.

5.If you’re doing more than two sets, make sure you complete an even number of them to make sure you don’t work one side more than the other.

Adding off-set push ups into your home chest workout routine has loads of benefits. Once you’ve stretched out, try doing some low-intensity dynamic movements. As long as it’s flat and sturdy. Do at least 10 reps of this so that you’ve done an even number of reps with your hands in the different position.

When you’re working on your chest muscles, you’ll mostly be targeting your pectoralis major and minor muscles, as well as your deltoids. Doing this will help recruit your tricep muscles as well as your deltoids and pecs.

6. Make sure to keep your back and legs in a straight line the whole time, or you won’t get the benefits. Start in a traditional push up position, but this time raise one hand to be resting on a stable surface. Off-set Push-ups

This is a really tricky one. Wide Push-ups

This is a fantastic element to incorporate into your home chest workout. Keeping your glutes tight, complete your set of reps (try and get to 10) before swapping legs. With this in mind, get in a standard push up position, but instead of having your hands on the floor, raise them slightly – on a sofa arm or chair seat. Once these start to get a little too easy, then you can graduate to the next step.

Push-ups are easier if your hand position is higher than your foot position. Resting them on a table, a garden bench or even your sofa is a great idea.

7. Lie face down flat on the floor, have your hands in line with your shoulders and extend your arms so they’re straight. If you really want to show off, try clapping your hands during each push up.

This variant of the push up adds intensity and explosive power to your home chest workout. Make sure you do an even number of these in each set you complete to work each side evenly.

As well as your chest, arm and leg muscles, this version of the humble push-up is also fantastic for working your core. Anything to get your muscles moving and warm, but without tiring yourself out.

8.Complete a push up and then swap hands and try again. This will reduce the effectiveness of the push up and potentially put you at risk of hurting yourself.

To do a single push up, bend your elbows and get your chest as close to the floor as possible. To begin with, get in the standard push up pose and lower yourself to the floor. With the diamond push up, instead of having your hands shoulder width apart, try having them underneath your chest, with your thumb and index finger touching. Then complete a set of press-ups before swapping arms. If you’re working out for the first time in a while, or are new to home chest workouts, then it might be that standard push-ups are a little tricky to start off with. Then, do the same, but using the other leg. Then comes the tricky bit. As well as working your pecs and delts, it also puts more pressure on your triceps, helping you build arm muscle. Alternatively, you could always swap legs between reps. One-leg Push-ups

Okay, you’ll need some serious chops to be able to complete this home chest workout. If this is the case, then there are ways to make them a little easier before you graduate to a full-on push up.

Firstly, instead of being on your toes for your push up, you can do it on your knees. For example, hook your fingers together behind your back and raise your arms up behind you. Start in the standard push up pose and the then raise one leg up. Standard Push-ups

It’s an oldie, but a goodie. Then, get up on your toes, keeping a straight line all the way from your heels to your neck. Do three sets and that’s you done. This could be a chair, a coffee table, anything. We only really advise trying these if you’re looking for a new challenge.

As before, keep your legs and back straight, with your hands on the floor and your feet raised. You’ve got to really explode through the next section, pushing yourself up as hard as you can. Make sure you don’t flex at the hips or curve your back. ‘Spider-Man’ Push-ups

Finally, this variant of the push-up is a great addition to any home chest workout regime. Add two reps to each set every time you want to push yourself further.

If you want to get the most out of each push up and ensure you keep your form, it’s important you complete each rep in a slow, controlled manner. The push up (or press up – the terms are interchangeable) is a fantastic chest workout. Decline Push-ups

Unsurprisingly, these are the opposite of the incline push-ups described above and are a really effective home chest workout.