Some of the moves are performed with the use of a box, but if you don't have one at home just grab anything that will elevate your body when your arm s rests on it, a large thick book for example. Frequently doing a lot of pushups can result in wrist injury, especially if you have an underlying condition such as carpal tunnel syndrome. For example incline barbell and dumbbell bench press or incline dumbbell flyes are great upper chest exercises. For even crazier pumps with this exercise, try to slowly rotate the dumbbells from palms-forward to a palms-inward position during the concentric portion of the lift, really squeezing at the top. You can also lift one leg off the ground while doing the dips. Do you spend countless hours on the bench press with no gains in size?
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At Home Chest Toning. The sternal region is the part of the pectoralis major muscle primarily targeted by the standard push-up. Doing multiple sets of this classic move trains the lower chest with no equipment necessary. Place something with a little weight on your back to increase the intensity -- use a phone book or a box of detergent, for example.
Once you feel pretty comfortable cranking out standard push-ups, add variety to target the lower chest from different angles:. Although slightly easier than a standard push-up, you can use this variation to hone in on your lower pecs. Place your hands on a stair step or coffee table as you press up and down.
Choose an unstable surface, like a stability ball, to create the incline and make the exercise harder. This move functionally challenges your lower chest to fire to support you as you move. Get into a standard push-up position and do one push-up. Move your right hand a few inches to the right, then your left hand and push up. Move both hands back to their original position and push up. Finally move your left hand a few inches left and your right hand right to push up.
Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder , and you'll bust through performance plateaus in no time. Now, without further ado, here are our top 10 chest-building exercises, ranked in no particular order.
Why it's on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It's also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn if not master , There are plenty of bench-press programs you can follow to increase your strength.
Do it toward the start of your chest workout for heavy sets in lower rep ranges. Consider varying your grip width for more complete chest development. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement.
Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you've been stuck on the barbell bench for ages. Do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. We don't typically recommend doing dumbbell presses in addition to the barbell bench press, because both moves are so similar.
In fact, the similar nature of these movements was confirmed via electromyography EMG analysis, which demonstrated no significant differences between flat-bench dumbbell and barbell in regard to muscle activation. Many benches are fixed at a very steep angle, which requires a larger contribution from the front delts than the chest to move the weight.
You can also easily do low-incline benches with an adjustable bench on the Smith machine. If you're really looking to build that shelf of an upper chest, EMG results have suggested that bringing your grip in a bit closer may hammer upper-chest fibers significantly more. Many chest workouts start with flat-bench movements first, then progress to inclines, but it's time to get out of that bad habit. Every so often, start with inclines.
The benefit is that you'll be fresher and can lift more weight, which puts a greater amount of stress on the upper pec fibers and could lead to more growth. Some machines, like Hammer Strength, allow you to move each arm independently, which is a great feature on chest day. Besides doing a machine decline press straight on, you can sit sideways on the apparatus and press across your body one arm at a time, which delivers a completely different feel than when you sit straight-on.
One of the primary muscle actions of the pec major is transverse adduction—think cable flyes or pec-deck flyes to understand this action. Do free-weight exercises first in your chest workout because they require more effort and stabilizer muscles than machines.
With that in mind, this could be the last multijoint exercise in your routine. You can also lift one leg off the ground while doing the dips. Stand with your arms extended in front of you and your palms together. Then, keeping your elbows straight, quickly move your arms back as far as possible and then back in again to the starting position.
This exercise also works your back. Stand up straight, placing both hands on your lower back. Point your fingers downward and elbows out. Then, gently move your elbows back and inward as far as you can, as if to touch them together. Then, return to the starting position, and repeat. Sit upright on the floor with a partner standing behind you. Put your hands behind your head, and push your elbows back as far as you are able to.
Then, have your partner hold your elbows while you gently attempt to pull your elbows forward, keeping your hands in place. Your partner should not allow your elbows to move while you are pulling them forward. After each repetition, relax, and have your partner pull your elbows back as far as is comfortable to stretch the chest muscles. To avoid injury, be sure to let your partner know when to stop pulling.
This exercise also works the shoulders. Michele Dolan Personal Trainer. Body building at the age of 12 is not highly recommended since your bones are still growing. Eat a healthy diet of whole natural foods like vegetables, fruit, whole grains and lean protein. Avoid sugar and drink lots of water. Consider discussing your bodybuilding plans with a doctor to be sure that this is a safe choice for you and your body. Not Helpful 18 Helpful Concentration curls put no strain on the back.
From a seated position, holding a dumbbell in one hand, lean forward resting the elbow on a padded surface. For instance, sit on a stool at a kitchen table or desk. Place a rolled up towel under the elbow.
Lower and raise the dumbbell just like in a standard bicep curl. If you are tall, then this might work better just seated in a regular chair with the elbow resting on a table or desk.
Not Helpful 10 Helpful Make working out a part of your regular routine, but work out different muscle groups on different days to give your body time to rest and recover. Eat a diet high in protein and avoid processed foods. Not Helpful 19 Helpful Not Helpful 17 Helpful Do push-ups and wall presses for your arms, and sit ups and crunches for your abdominal muscles.
But don't overdo it, otherwise your muscles will get strained and sore. Not Helpful 22 Helpful Yes, but working your abs with sit-ups and crunches is necessary as well. Cardio is the best way to get your abs, because a lot of people already have abs, but they're covered by fat. Try to do both: Not Helpful 21 Helpful You would need to either do push ups or use weights as these are the best chest exercises.
If you cannot do full push ups, try doing them with your knees on the ground until you build up the strength to do regular push ups.
Not Helpful 8 Helpful My weight is 58 lbs with no muscle in my body. I am very thin, what should I do? Contact a doctor immediately, assuming you are 10 or older. You are severely underweight and need professional help getting to a healthy weight.
Not Helpful 1 Helpful It's not really possible to decrease the fat in just one area, so you would have to reduce your whole body's fat percentage. Cardio, along with a healthy diet, is the best way to do this. You should work out days a week to build muscle and reduce fat. Alternate muscle groups so you are not using the same muscles every day and you get a full body workout.
Not Helpful 2 Helpful 9. Answer this question Flag as I want to lose man boobs, is this the best way to? How long will it take this to work if I am a teen boy?
Want to fill out your T-shirt? With this home workout, all you need is press-ups and a floor
The chest is made up of two muscles that work together to make the chest function. The muscle are the pectoralis major and pectoralis minor. Basically, the pectoralis minor is . Here are 18 of the best chest exercises to do just that. Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. An easy solution is to forget all about the bench and do your chest workout at home. You don’t need any kit to do this home workout designed by strength and conditioning expert JC Santana.