Intense Chest Workout At Home With 4 Exercises

Intense Chest Workout At Home With 4 Exercises

Intense Chest Workout At Home

You are train muscle at the gym for muscle building or fat loss, you lift weights, you use dumbbells, machines, barbells, etc. Many people tired with the same workout split the same exercises but you try bodyweight workout for a change your answer is no than to try it.

If you think weights are the only way you can build a powerful muscular chest? Just imagine it again. Without lifting a barbel or a dumbbell, you can gain a chest and your arms together.

Oh, you heard it right, at home, you will do a great chest training. You just have to know how.

Luckily, we realize, which is why we've come up with some of the best home chest bodyweight workouts that can be performed everywhere.

Yet there's more to this chest routine than to look super in a fitted t-shirt. 

According to a research report published in the health and fitness journal of the american of Sports Medicine, high-intensity circuit workout is a successful way to improve body weight, sensibility of insulin and the VO2 max, and efficiency of the muscles.

The researchers concluded that 'This training strategy is a good idea for mass because of its practicality and usefulness of HICT with body weight as resistance exercise. 

Here is a chest exercise you must do at home. For this workout, you don't need any dumbbells, barbells, etc.


1. Regular Push-Ups

Regular push-ups are the best to exercise to start your chest workout at home or gym but we talking about the home workout. 

Push-ups are a compound bodyweight exercise this exercise engaged your pecs, delt, and triceps. Called compound exercise this exercise like a chest press. Push-ups train your pectoral major muscle. The chest has two muscle pectoral major and minor. 

The pectoral minor muscle is under the pecs major muscle. This muscle activating during chest flys. 


Bodyweight exercise is also best but not for muscle gain because bodyweight is a bodyweight workout you can't add weight like dumbbells, etc. And for muscle gain, you need to add more weight to build muscles.


Bodyweight exercise is good for endurance called stamina because we hitting 20 repetitions or some times more.

How To Do It Regular Push-Ups

  1. Get down on the floor, put your hands significantly wider than your shoulders.
  2. Straighten your legs and arms.
  3. Go down gradually, and when your chest touch to the floor, get back. 
  4. Stop, for a second then drive yourself right to the peak.
  5. Repeat all movement again

2. Diamond Push-Ups

Diamond push-ups are like normal push-ups but different variations. However, if you bring your hands closer, the leverage changes and the exercise gets harder. 

Most people report that when you take your hand away, you feel like recruiting the triceps and the front delts but don't make any mistake, by moving your chest tight to your reps you will always get a big blast.

How To Do It

  1. Get down on the floor, put your hands significantly wider than your shoulders.
  2. Straighten your legs and arms.
  3. Go down gradually, and when your chest touch to your hand, get back. 
  4. Stop, for a second then drive yourself right to the peak.
  5. Repeat all movement again

3. Decline Push-Ups

Decline push-ups are best for upper pecs it helps to build your upper body strength. 

Decline push-ups target your chest, shoulders, and triceps muscles. Doing more reps you get more pump.

How To Do It

  1. Assume a traditional push-up pose with your palms on the floor and your legs lifted on a sturdy chair or box. Your arms should be straight, your hands significantly wider than your shoulder length, and your body straight from head to feet.
  2. Holding your body straight and your core activated, slowly lower your chest as near to the ground as possible.
  3. Repeat all movement again

4. Incline Push-Ups

Incline push-ups build your lower chest many people have fat in the lower chests because they don't train lower chest muscle. so train your lower chest for the aesthetic chest. 

But body fat depends on your metabolism and your diet. If you have a slow metabolism and you eating high calories every day and you not burning those calories in energy that's why your body stores fat in adipose tissue.


Do incline push-ups for your lower chest exercise at home. 


Here are some the exercise, reps, and sets of these exercises follow this for home workout. 

How to Do It 

  1. Place your feet on the chair, bed, or any table, and place your hands on the floor, slightly wider than shoulder a part.
  2. After that bend your elbows and slowly slowly go down, when you feel the tension on shoulder, and chest, go up.
  3. Repeat until the muscles are exhausted.

Intense Chest Workout At Home

Home Chest Workout Exercise Sets Reps
1. SupersetRegular Push-Ups
Diamond Push-Ups
420-20-20-20
2. SupersetDecline Push-Ups
Incline Push-Ups
420-20-20-20

No rest between the superset after one set do 30 seconds rest only. If you want then you can increase 1 more set means a total of five sets.

Check out here another 5 best chest workout exercises that you can do at home.

Conclusion

People think you can't do an intense workout at home, you can do an intense workout at home but you can't get intense pumps like a gym workout. 

So the gym is closed or you don't want to join the gym and you need to stay healthy and fit without the gym then you can do home workout and eat healthy meals for fitness.

So do an intense chest workout at home by adding these top 4 exercises.

Have any doubts or questions then please ask in the comments section 👇.

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4 Comments

  1. Very good choice of techniques. Push-ups require a lot of strength. Incline push-ups and decline push-ups are even harder.

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  2. Yes try it you'll get big pump after this workout.

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