Numerous chest workout is available in different sites but here we research for the best. Now you do not need to search for more here you get a complete package and a trainer’s point of view. These best exercises improve your strength and look.
Benefits of a chest workout:
Firstly, we describe some benefits of chest workout:
- Gives you strength and power
- Improve muscles
- Lose fat
- Good looks give you confidence
- Attractive personality
- Mental and physical health
- Peace of mind
At the start of any workout, you should follow some steps to avoid any unwanted injury. Beginners have to learn and practice precautionary measures so that they prevent themselves from any type of injury or cramps.
Warm-up and cool-down during chest workouts
Before lifting heavy weights or doing any hard exercise you must warm up your body. You can do this in many ways like running, jogging, jumping, stretching, etc.
After completing a workout you must cool-down your body by relaxing your muscles or stretching the working muscle.
Begin with a small weight:
Especially for beginners, it is very important to do easy exercise which your body can bear. If you start with a heavy workout it causes damage to your body. Lift the lightweight then add up with the time as your body is used to it.
Follow your Routine:
The workout is all about following your routine. Repeat your exercise 3-4 times a week. If you don’t make some routine then your workout has no meaning. Repeat the same packages that you follow and do it daily.
A holiday in a week is necessary to avoid extra muscle work.
Working out without a proper diet is worthless. Your diet depends on your targets and goals. There is a different type of diet in a different workout. For example,
- If you want to do a workout for bodybuilding it needs a high level of proteins and special supplements which make your muscles strong and give power to your bones.
- If you want to lose weight you have to take a proper diet that has zero calories but managed proteins. Dietetics makes a diet plan according to your age, weight, height, and time.
- If you are doing the workout to be strong and fit then you have to avoid some food that causes damage like oil, sugar, etc.
Generally, you have to ensure some points:
- Eat your breakfast regularly
- Take a portion diet
- Eat something after exercise
- Don’t forget to take fluid
We have 2 ways of working out first at home (without instruments), second with machines and instruments.
Here are our 5 best chest workouts at home:
- Standard push-ups
- Incline push-ups
- Decline Push-ups
- Plyometric Push-ups
It is the oldest way to build your chest muscles, but it is very effective. It builds your chest and shoulder muscles and gives them more strength. You just have to lie straight face down towards the floor. Line up your arm straight from the shoulder to the floor. Get up on your toes up to the heels and line up with the hips.
Now, bend your elbow towards your face and chin down to the floor. Make the same process again. Keep in mind, your back and legs remain straight and inline. Otherwise, its effectiveness makes no sense. Do 3-4 sets of 10 reps with 30 seconds break daily.
If you are a beginner it is difficult to start directly with standard push-ups. So it is easier for you to get started with incline push-ups. In this, you have to incline your body as much as you bear. The steeper you incline your body the more weight your body pushes.
It is recommended for beginners to practice it to avoid any injury and gain strength for doing harder. It is the best exercise for lower chest muscles.
Decline push-ups are just opposite to incline push-ups. In this we slightly higher your legs than shoulders. This exercise is a bit tricky because your weight pushes down towards the chest. This exercise is good for building upper chest muscles.
Puts your legs on a bench, chair, or sofa and hands on the floor. Straight and inline your back with legs. Don’t curve or bend your back during exercise.
Planks are very effective for your arms, shoulder, chest, thighs, and belly in short planks is a complete package for the best exercise. In planks, lie down facing towards the floor. Squeeze your heels together and touch your elbow on the ground. Tighten your abs and hips as much as you can.
Do 3-4 sets of 30 seconds. If you are a beginner, do 2 sets of 20 seconds. Start with the less as you bear and gradually increase the time and sets.
This advanced style of push-ups gives your workout more energy and boosts your strength. Come in the regular push-up style and lower your elbow. Now, try to pouch your body up and leave the ground.
Your upper body is upward and your hand doesn’t touch the floor. If you want to give it a fancy touch just try to clap with your hands. This exercise gives exclusive power to your muscles. This causes more burning of calories and generates stamina in muscles.
Looks, strength, and fitness are very important in everyone’s life. It is not possible without a proper workout and to build more strength you have to do a chest workout. Chest workouts can also be done at home. By doing Standard push-ups, Incline push-ups, Decline Push-ups, Planks, and Plyometric Push-ups you can build your chest muscles and also improve your strength level.
We can’t forget the importance of dieting while talking about fitness. Without a proper diet, you can’t maintain your health. Especially, during a workout, you have to take the prescribed diet and fluid