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You should not underestimate the results you can get when you opt to do
your chest exercises at home. The trick is to learn the appropriate kinds of chest exercises which
you can perform at home and still get the same results you expect to achieve when you go to a
fitness gym. There are a lot of home exercises which build and strengthen chest muscles.
The Chest Rollout
This type of bodyweight exercise is great for building pectoral muscles;
simple and yet effective, it gives strength and will define your chest well. Using just two
dumbbells to act as support for your body, this workout can be done in the gym or in the comforts
of your home.
-Start with the body positioned as when you do press ups or push-ups, with
your arms straight towards the floor under you and each holding a dumbbell.
-Position the dumbbells you are holding sideways under your chest muscles.
The collars of the dumbbells should be loosened a bit, just enough to allow rollout towards the
sides.
-Lower your body slowly while rolling the dumbbells away from each other;
bend your arms as you lower yourself until your chest is about an inch from the floor.
-Hold this posture for a second or two then squeeze your chest muscles
while you pull in the dumbbells until you are back to the original position.
-For beginners, this exercise can be difficult. You need to build strength
in your pectoral and deltoid muscles in order to control the movement of the dumbbells.
This is done by bending your arms less than 90 degrees and rolling the
dumbbells just a little distance apart at first, slowly increasing the distance as you gain
strength and control of the dumbbells after a time.
You can also control the rollout to your desired distance by putting an
obstacle by your sides. Remember to do each rep slowly, and maintain control over the movement all
the times in order to prevent possible injury when you drop down suddenly to the floor.
The Elevated Wall Press Up
This is an advanced workout which should only be done by those who are
already adept in regular and even elevated push-ups. This type of exercise needs good body control
and is excellent for testing and building core and upper body strength.
-Start at normal push-up position. The only difference is that, you have
to put your feet against a wall; the height should be the same as your arms extended towards the
floor.
-Keeping your body straight, lower yourself until your chest is merely an
inch from the floor, hold the posture for a second then push yourself up back to original
position.
-When you do the press downs and press ups, you must press your feet
tightly against the same place on the wall at all times.
-Breathe in as you press down and breathe out as you press up.
-Your entire body should be kept straight the whole time as
well.
Keeping yourself fit and looking good need not mean going to the gym
always. Chest exercises at home, if properly and religiously done, will still provide that massive
and strong chest you (and ladies too!) are after.
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