How to Effectively Train Your Chest at Home Without a Chest Bench, 5 Exercises, Same as Using a Chest Bench to Build Big and Full Chest Muscles
During upper body training, the chest muscles are always popular among many fitness enthusiasts because, firstly, the chest is located in the front of the body, which is the most conspicuous muscle group; secondly, it's a key indicator of body shaping; and thirdly, compared with the back, the chest muscles are easier to feel the force during training, giving us confidence to complete the training. For female friends, although weight loss will lead to the chest becoming smaller, which is an unavoidable issue, we can also avoid the problem of drooping caused by time through training the chest muscles, helping us to shape the natural chest shape.
During chest training, we first need to understand the structure of the chest muscles and its influence on the shape of the chest, so that we can train according to our training goals. From the perspective of appearance, the upper side of the chest has the greatest influence on the overall chest shape. However, the upper side is also the most difficult part to train. Therefore, we should focus on training the upper side of the chest during training. The lower side of the chest is relatively easier to train, so some friends will not conduct targeted training for the lower side. Targeted training for the middle position can effectively modify the details of the chest shape and sculpt the overall chest shape, but this requires the chest muscles to be relatively developed to achieve obvious effects.
For office workers, it's not realistic to arrange time for gym training every day. Therefore, many fitness enthusiasts choose to train at home to meet their training needs. For chest muscles, it's also possible to train at home, even without a chest bench, it won't affect our training. We need to utilize everything that can be used to help us complete the training.
Therefore, the following set of chest training exercises will be shared, although there are 5 exercises, they can comprehensively stimulate the whole chest muscles. We only need a pair of dumbbells to complete the training.
Exercise 1: Incline Dumbbell Press
Training target: Upper chest
- Lie with your back against the object, adjust the body with the object distance, make the body angle about 40 degrees, support the hips, legs bent and together, feet placed on the ground, hold dumbbells in each hand above the chest, palms facing each other
- Maintain stability, chest out to push the dumbbell to straight arms, pay attention to the slight bending of the elbows, the dumbbells should not touch
- Pause slightly, contract the chest muscles, then control the speed to bend the elbow and return to the original position
Exercise 2: Decline Push-ups
Training target: Upper chest
- Lean, one foot placed on a high object, the other leg placed on the object, both hands hold dumbbells under the shoulders to support
- Keep the back straight, the body is a straight line, slowly bend the elbows to lower the body until the chest is almost in contact with the ground, then extend the arms to return to the original position
- Pay attention to maintaining a straight back throughout the process, pay attention to not fully extending the arms when returning to the original position
Exercise 3: Single-Arm Dumbbell Press
Training target: Middle chest
- Lie on a sofa or mat, legs bent, feet placed firmly, back support, one hand holds a dumbbell raised to the front of the chest, arm straight, elbow slightly bent
- Maintain stability, chest out to push the dumbbell to straight arms, but the elbows are slightly bent
- Pause slightly, contract the chest muscles, then control the speed to return
Exercise 4: Flat Single-Arm Dumbbell Fly
Training target: Middle gap of the chest
- Lie on a mat or sofa, legs bent, feet placed firmly, back support, one hand holds a dumbbell raised in front of the chest, arm straight, elbow slightly bent
- Maintain stability, keep the elbow slightly bent, control the speed to slowly lower the dumbbell along the arc trajectory to the side of the body
- Pause at the apex, feel the stretch of the chest muscles, then use the chest muscles to push the dumbbell back along the arc trajectory, pause slightly, contract the chest muscles, and then again slowly lower it
Exercise 5: Incline Push-ups
Training target: Lower chest
- Lean, hands grip the edge of the chair to support the body, legs extended and placed, back straight, body is a straight line
- Maintain a straight back, bend the elbows to lower the arms until the chest is almost touching the edge of the chair
- Pause slightly, then extend the arms to return to the original position, pay attention to the slight bending of the elbows
Before starting the training, you must fully warm up, and during each action, you mustfeel the contraction and extension of the target muscles. For male friends, you can choose a larger weight within the scope of ability, each action 8-12 times, each group 3-5 times, for female friends, choose 1.5KG dumbbells, each action 12-20 times, each group 3-5 times, after training, stretching and relaxation to help the target muscle recovery. If you are still in a fat-reducing period, you need to control the food intake to ensure that the daily calorie intake is stable and not excessive, if conditions allow, you can conduct about 30 minutes of aerobic exercise after this set of training, which can improve the fat-burning efficiency of aerobic exercise. As long as you control the diet and combine regular exercise, you will achieve a calorie intake less than consumption, and maintain this deficit, you will gradually lose weight.
Author: Ten Month Knowing
#I Eyes Of Spring#
