Chest happens to be the most muscular group of muscles that define a man’s power and physical prowess.
The size of the chest scales your manhood as well as the strength and power you have. Besides, at a time when social media is providing a universal platform to share their bare-chested photographs, men love to what they love to do, i.e. flaunt their workout snaps. An obsession to get pumped up chest has led millions of go crazy for developing deep, broad chest! As men love to work on their chest muscles and this is the sole reason why chest day (the most often Monday) happens to the busiest day in a gym.
Now, when you get all god reasons to work on your chest muscles then your focus should be to target your pectoralis major and minor muscles, including your deltoids. The chest muscles, we are talking about are stretched right across your chest, shoulders, and under your armpits. So once you start doing your chest workout you need to do a proper warm-up to prepare yourself. Also, make sure you are doing things accurately and so you don’t get injured.
In this article we have tried to enlist top 8 best chest workouts that you should include in your fitness regime:
1) Standard Push-ups
The pushup is a fantastic chest workout to do and you just have to lie face down flat on the floor and have your hands in line with your shoulders and extend your arms so they’re straight. Now, get up on your toes and keep a straight line from your heels to your neck. Also, don’t flex at the hips or curve your back as this will lessen the effectiveness of the push-up and possibly put you at risk of injuring yourself.
For doing a single push-up you will have to bend your elbows and get your chest as close to the floor as possible and keep your back and legs in a straight line the whole time, or you won’t get the benefits. You should do a set of 10 reps, take a 30-second break and start again and then do three sets and that’s you done. Once you get in the pace of doing the exercise you will have to start increasing the number of reps in each set and add two reps to each set every time you want to push yourself further.
If you desire to get the most out of your pushup you will have to complete each rep in a slow, and controlled manner. You should not rush through them as this will provide you the aim to drop your shape and not get as much out of each pushup.
2) Diamond Push-ups
Again we have a suggestion of another series from the standard pushup. For doing the diamond push-up, you need to keep your hand’s shoulder-width apart and try having them underneath your chest, with your thumb and index finger touching. It is a great addition to your home chest workout routine as it is excellent for operating your core with all the other chest and arm muscles.
3) Decline Push-ups
These are another set of effective chest workouts you can try. For performing this exercise you need to get your feet higher than your hands and then your push-ups will become more complex as you can get your chest to drop to the ground and push those pectoralis major and deltoid muscles. We are advising this exercise if you need to try some challenges.
To do this exercise you need to keep your legs and back straight, with your hands on the floor and your feet raised. You can rest them on a table, a garden bench, or even your sofa will be a great idea.
4) One-leg Push-ups
This exercise will need some attention and accurate posture. To begin this exercise you need to start it in the standard push-up pose and then raise one leg. You will have to keep your glutes tight and complete your set of min 10 reps if possible before swapping legs. Alternatively, you can always swap legs between reps but make sure you complete reps for each leg.
5) Off-set Push-ups
It is a tricky exercise to do and you need to start in a traditional pushup position and raise one hand to be resting on a stable surface. It can be a chair, a stool, or anything flat and sturdy. Next, complete a set of press-ups before swapping arms and if you’re doing more than two sets then you will have to complete an even number of them so that you don’t work one side more than the other. Adding this kind of pushups into your home chest workout routine will give you lots of benefits. It will work on your pecs and delts and will add more pressure on your triceps. It will help you in building arm muscle and will require some serious core control that will build up your abs too.
6) ‘Spider-Man’ Push-ups
This modification of the push-up is an excellent enhancement to any home chest workout regime as it will begin in a standard push-up pose and bend your elbows so your chest is lower as they are as you do this you will have to bend one of your knees and bring it up alongside you.
Now you will have to hold this pose for a couple of seconds before returning to the starting position and then, do the same, by using the other leg. Make sure you are completing the sets evenly with both of your legs.
7) Plyometric Push-ups
Another interesting home chest workout is the plyometric pushup that adds more intensity to your workout. For performing this exercise you need to get in the standard pushup pose and lower yourself to the floor. Now comes a little tricky step that will require you to push yourself up as hard as you can and try to push yourself with such force that your hands leave the floor. Do you remember few commercials that had the actor clapping between the pushups? You can try it too.
This modification of the pushup will be adding more intensity and power to your home chest workout that will help you in burning more calories, and boosting muscle stamina.
8) Wide Push-ups
It is a fantastic exercise to add to your home chest workout. Instead of keeping your hand’s shoulder-width apart, try pushing them a little wider as this will help strengthen your triceps muscles as well as your deltoids and pecs.
Try adding these different pushup styles to your chest workout and experience better results. You can also make a weekly routine with these exercises to ensure continuity.
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.