Guaranteed 5 Amazing Benefit Of CHEST EXERCISES AT HOME

“Movement in exercise helps relieve stress by producing a relaxation response which serves as a position distraction”.

You have always wondered how those big body builders or fitness experts have perfectly toned body?

Many of my friends have asked this question to me number of times that how to do perfect chest exercises at home, well in the back of their mind, they already know the answer, but were never ready to go on that path which leads to that kind of physique.

Here from our little research, we will provide you a few of the basic exercises for perfect chest. You all have always tried to do many exercises for getting your chest perfectly in shape, but somehow always fell short.

There are many ways in which you can attain a perfectly chiseled chest and without even going to any gym or any weight equipment. Here we list some of the best exercises which you can do from the comfort of your home.

Chest Exercise

The different types of exercise we perform with the help of equipment’s or without it, to strengthen all the chest muscles in our upper body is basically known as a chest exercise.

Some of these exercises are easy and few are little tricky, but you can master it with regular exercise. There are many different types of chest exercises, but here we will list which are really effective for you which can be easily performed at home.

Types of Chest Exercise at Home

1) Kneeling push-ups

2) Regular push-ups

3) Decline push-ups

4) Incline push-ups

5) Wide push-ups

6) Diamond push-ups

7) Push-up Jack

Kneeling push-ups

It is a slightly easier version of regular push-up which is suitable for beginners or who have lesser upper body strength and no experience of push-up exercise.

• The first step is to go into a regular push-up position and touch your knees to the floor.
• And lift your upper body from your arms, then lower it to touch the floor with your chest.
• Repeat the same process again.

Also See –https://www.muscleandfitness.com/exercise/workouts/chest-exercises/kneeling-pushup/

Do 12 repetitions each in 3 sets.

Regular push-ups

It is an exercise to strengthen the arms and chest muscles of the upper body, performed while lying parallel to the floor, and using both arms to lift the body up and down.

• First, lower your body and make your body parallel to the floor.
• Then lift your body through all your fours i.e. arms and feet, and hold your body.
• After that go down with twisting your arms while your chest touching the floor.
• Then again lift your body up to the same position and repeat the same process.

Also See –Top 10 Best Home Workout For Men In 2020

Do 12 repetitions each in 3 sets.

Decline push-ups

This exercise is an advanced version of regular push-up but slight difference is that in this exercise our feet are elevated at a certain angle.

• Kneel down with your feet on the bench back, the core is all straight.
• Your elbows are stretched out and slowly go down and touch your chest to the floor and return to the original position.
• Repeat the same process.

Do 12 repetitions each in 2-3 sets.

Incline push-ups

This exercise is an elevated form of a regular push-up. In which the upper body is elevated against a wall or any workout box. Mostly suited for beginners who have not very strong body muscles to perform regular push-ups.

• Stand facing the wall or any table.
• Place your hands on the wall shoulder-width apart while keeping your back and lower body straight.
• Slowly move forward against the wall while keeping your elbows stretched out.
• And try to touch the wall with your chest.
• And come back to the normal position.

Do 12 repetitions each in 2 sets.

Wide push-ups

This push-up exercise is an effective way to build upper body and core strength. It is more effective than regular push-ups. One of the best chest exercise at home.

• Keep your shoulders, spine, back in very straight.
• Don’t bulge out your hips or stomach.
• Go into regular push-up form, but keep your arms more than your shoulder-width.
• Then just like a regular push-up, lower your body, with elbows going out, and try to touch the floor with your chest.
• And come back to the original position.

Do 12 repetitions each in 3 sets.

Diamond push-ups

This is one of the types of push-up, in which we join our both hands to form diamond shapes or forming a triangle and try to lift our body, in the same way as in normal push-up, that’s why this push-up is also known as triangle push-up.

• The method is just like a normal push-up, but there is a slight change in the position of arms. 
• Which we keep very close to each other and form a diamond shape or triangle. 
• Then from that position, we perform normal push-ups. While performing this push-up your core is going to get involved so you have to keep your back straight.

Also See –How to perform the diamond push-up the right way!

Do 12 repetitions each in 2 sets.

Push-up Jack

This exercise is a combination of regular push-ups and jumping jacks. It also pumps our heart rate and is very good for the breathing and is a great cardio workout.

• Lower yourself into the push-up position and jump your legs out to the wide position.
• Then when you are coming up to the plank position, jump your legs back together.

Do 12 repetitions each in 2-3 sets.

Benefits of Chest Exercises at Home

It saves a lot of money, time, and energy when you go to any gym for a workout especially when you don’t get the desired result. But at the above exercise can really give you result in a very short time if you are really passionate about your workouts.

Here you will see the top 5 benefits of chest exercises at home-

• The first benefit is that you can do exercise at any time, whenever you want to do it.
• There is no time constraint, you will be at peace, and be able to focus more on yourself.
• These exercises build your back and shoulder muscles which are very important for the strength of the body.
• It also helps in improving your posture and also in strengthening and lengthening of chest muscles.
• This exercise also improves our breathing. Your shoulder joint muscles become stronger.
• These exercises are also great for women, by building muscles around the breast tissue, it helps to provide more lift and support.
• It also minimizes the risk of lower back injuries and also strengthens the cardiovascular system.

Precautions While Performing These Exercises

All these exercises are well suited for all age groups, excluding pregnant women and children up to 12-year-old. Well, these chest exercises at home will give great results only when you are doing it correctly.

• It’s always advisable to properly warm-up your body before starting any exercise.
• Always think about how you are feeling while performing a certain exercise, if you don’t feel right stop that exercises immediately and seeks medical help.
• If your joint is prone to injury, consider strapping it or use a knee pad while workout.
• Stay hydrated while performing the exercise, always drink water before and after your workout.
• Try to get the technique right properly from the start, or refer to any workout videos or tutorials before starting that workout.

Conclusion

These are the best chest exercises at home which you can do if you want to build great chest muscle. It all depends on your self-belief, confidence, and determination to achieve anything in life which decides how you are going to achieve your goal.

Always have faith and self-discipline which will always push you towards your destination.

“Motivation is what gets you started. Habit is what keeps you going.”

Still haven’t figured out how to get the desired result in spite of working hard, then feel free to comment below, we will get back to you. And will try to help you out in every possible way.