Month: May 2020

12 Chest Workouts You Can Try At Home

By now you’ve probably realized you don’t need a gym to get the body you want. We’ve covered the shoulders , the biceps , and the triceps , and now it’s time to talk about the chest.

Targeting the muscles of the chest is important because it helps to improve breathing, arm strength, stability and posture and can even give women a natural breast lift, making boobs perkier by giving them more support.

If you have no time or access to the gym, you can utilize your body weight and household items to tone and strengthen the chest. Here are 12 different ways you can do it:

1. Decline Push-ups

A decline push-up is similar in concept to a regular push up, however, with this version, your chest and shoulders get more of a workout. You will need a chair, step, table, bench, or any elevated surface that is sturdy.

Step 1: Get into a kneeling position with your back facing your elevated surface.

Step 2: Place your palms on the floor and place one leg at a time onto the elevated surface. Extend your body once you arecomfortable. Your body should be completely straight. This is your starting position.

Step 3: Brace your glutes and core as you bend your arms at the elbows and lower your chest towards the ground.

Step 4: Pause for a second, then push your palms into the ground to straighten your arms to return to your starting position. This is one rep.

Modification: No decline (level surface).

2. Wide Press-up

The wide press-up is another version of the traditional push-up, however, with this version, your arms are wider apart to engage your chest muscles.

Step 1: Assume a plank position with your palms flat on the ground, arms and legs extended, and back straight.

Step 2: Widen the distance between your arms, a bit wider than shoulder’s width apart. It should be wide, but not too awkward.

Step 3: Bend your elbows slowly to lower your body to the floor, then straighten to return to your original position. This is one rep.

Modification: Bend your knees.

3. Diamond Push–up

Diamond push-ups include having your palms closer together for a more intense chest and triceps workout. It also engages the shoulders and back.

Step 1: Get on all fours with your palms flat beneath your chest and your hands forming a diamond or triangle (do this by touching your thumbs and index fingers).

Step 2: Kick your legs back and extend onto your tippy toes, forming a straight line from your legs to your head. This is your starting position.

Step 3: Bend your arms at the elbows to lower your chest to the floor. Your elbows should be tucked beside your sides.

Step 4: Straighten your elbows to return to your starting position. This is one rep.

Modification: Bend your knees.

4. Spiderman Press-up

The Spiderman press-up won’t make you as agile and strong as your friendly neighborhood spiderman, but consistent workouts will bring you close enough. This exercise engages both the upper and lower body and will help to tone your chest.

Step 1: Get into the plank position. Remember to keep your body straight, head neutral, and core engaged. Once there, widen the distance between your arms a little beyond shoulder’s width. This is your starting position.

Step 2: As you prepare to bend your elbows and lower your chest to the ground, lift your right knee up and out so that it meets your right elbow.

Step 3: Straighten your arms to return to the starting position. Repeat step 3 with your left knee and left elbow. This is one rep.

Modification: None.

5. Dive Bomber

The dive bomber is a great upper body workout, and don’t worry, no one’s going to get hurt! You will, however, feel the pressure in your chest, back, shoulders, arms, and abs.

Step 1: Get into a traditional plank position, but this time, push your hips back and outwards so that your body is positioned like an inverted V. You should be looking at your feet in the position. This is your starting position.

Step 2: Press forward into your arms and bend your arms at the elbows so that your chest is lowered to an inch above the ground.

Step 3: Hold this pose for a second then push your chest out and up, by straightening your arms. Hold, then reverse your “glide” by pushing your hips back to return to your start position. This is one rep.

Modification: Bend your knees at step 2.

6. Chest Dips

Chest dips are very similar to regular dips, but those focus primarily on the triceps and shoulders. Chest dips focus on the chests and the other muscles to a lesser extent.

For this exercise, you’ll need something as tall as your abdomen or chest, such as a counter, chairs, sturdy couch, parallel railings, etc. If using chairs, set their backs parallel to each other with enough space between.

Step 1: Stand between the chairs and railings, or in front of your counter or couch. Place each hand on a chair/railing, or both palms onto the flat on the counter/couch.

Step 2: Press your palms downwards to hoist yourself upwards and bend your knees.
Step 3: In a slow, controlled motion, bend your elbows to lower your body until they are at a 90-degree angle. Your shoulders should be below your elbows

Step 4: Slowly straighten your arms to hoist yourself back up. This is one rep.

Modification: Don’t dip too low. Stop when your shoulders are at your chest.

7. Sliding Chest Press Ups

To perform this exercise, you will need two face towels or rags and a tiled surface or slippery floor.

Step 1: Fold your towels into squares and lay flat on your stomach.

Step 2: Place each towel under your palms and position your arms shoulder’s width apart. Get into a plank position.

Step 3: Bend your right arm and extend your left arm by sliding it sideways. Return to the plank position and bend your left arm while extending your right arm. This is one rep.

Modification: Bend knees to make it easier.

8. Sliding Chest Fly

Keep your towels for this exercise. It’s similar but slightly advanced.

Step 1: Get into a plank position with your towels beneath your palms.

Step 2: Slide your arms outwards and lower your chest to the ground. Bend your elbows if necessary.

Step 3: Slide your arms inwards to lift your chest off the ground, back into the plank position.

Modification: None.

9. Pull-ups

If you have a pull-up bar at home, great, but once you can find a surface that you can grip on and pull your body upwards then you should be fine. A good example is a door frame, but you can also use a staircase railing.

Step 1: Grip your pull up bar (or substitute) at shoulder’s width apart.

Step 2: Bend your knees slightly and pull yourself up dragging your elbows downwards.

Step 3: When your chin is in line with the bar, lower your body by straightening your arms. This is one rep.

Modification: Bring your chest in line with the bar instead of your chin.

10. Towel Chest Press

Get your towel out for this exercise. It needs to be slightly longer than shoulder’s width.

Step 1: Lay flat on your back. Take each end of the towel into each hand and stretch it to shoulder’s width apart to create tension.

Step 2: Maintain this tension while raising your arms above your chest.

Step 3: Slowly bend your arms and lower the towel toward your chest. Raise your arms once more while maintaining tension in the towel. This is one rep.

Modification: None.

11. Towel Push and Pull

For this exercise, you’ll need to stand up with your towel.

Step 1: Hold each end of the towel with each of your hands and extend your arms in front of you.

Step 2: Pull on each end of the towel to create tension.

Step 3: Pull your right elbow behind your back and rotate your upper body till your left hand is in line with the center of your chest.

Step 4: Repeat this step by pulling your left elbow behind you while rotating your upper body until your right hand is in line with the center of your chest. This is one rep.

Modification: None

12. Planks

Planks are one of the most common bodyweight exercises and are great because they engage several muscles at the same time. Planks are also a great chest workout.

Step 1: Get on all fours, with your palms extended into the floor.

Step 2: Kick back your legs, and keep them two inches apart. Your legs should be extended to your tippy toes.

Step 3: Hold this position for 30-60 seconds.

Modification: Bend your knees.

Summary

Who knew there were so many ways to work out your chest at home? Well, we did and we’re more than happy to share them with you.

Consider adding the following to your next at-home workoutroutine to target your chest:

Yes, we know working out sucks, and you can’t be bothered most of the time, but if you want those results, you’ve got to put in the hard work!

Putting in hard work doesn’t mean going into an intimidating gym with buff men and Instagram models. You can do a full-body workout at home using nothing but your bodyweight, furniture, and the floor. You can also add resistant bands to your routine. They are cheap, portable and take up little space.

In this post, we’ll take a look at how you can work out your shoulders at home, to give a well-tones appearance that you deserve. Here are 12 different exercises that you can do today, without weights:

1. Push-ups

Pushups are a type of exercise that engages the entire body, primarily your upper body and your core. They are sometimes called “press-ups”:

Step 1: Get down on all fours with your arms straightened. They should be a little more than shoulder’s width apart.

Step 2: Extend your legs as far as they can do, onto your tippy toes. Your spine, head, and feet should now be in a straight line.

Step 3: Lower your chest to the floor by bending your elbows, but do not let your entire body plop onto the floor.

Step 4: Pause for a second then straighten your arms to return to your original position. This is one rep.

Modification: Keep your legs bent at the knees instead of straightening them

2. Inclined push-ups

Inclined push-ups are a more advanced version of traditional push ups that targets the chest and shoulders more. All you need is an inclined, sturdy surface such as a chair, step, bench, or table.

Step 1: Face the object you will use for an inclined push up then get into a knelt prayer position.

Step 2: Extend your arms and press into the object while stepping your feet back onto your tippy toes. This is your starting position.

Step 3: With your palms flat, arms a bit wider than shoulder’s width apart and body in a straight line, bend your arms at the elbows to lower your upper body

Step 4: Pause, then straighten your arms to bring you back to your starting position. This is one rep.

Modification: Use shorter incline.

3. Shoulder tap

Shoulder taps target the shoulders, chest, upper back, abs, and core. As it relates to your shoulders, shoulder taps increase strength and stability.

Step 1: Assume the plank position. Your arms should be extended into the floor and your legs extended through to your tippy toes. Your body should form a straight line from your head to your legs.

Step 2: Once you find your balance, lift one palm off the floor and cross it across your chest to touch the opposite shoulder. Lower this palm back to the floor and repeat with the next palm. This is one rep.

Modification: To make this exercise more difficult, use your palm to reach to the sky instead of tapping your shoulder.

4. Chair dips

Chairs dips are primarily an arm workout that targets the shoulders, triceps, and biceps. You will

need a sturdy chair . A dining room chair should work well.

Step 1: Sit on the chair with your palms flat behind you, feet flat on the floor at hip-width apart, and with your back straight.

Step 2: Scoot forward until your butt is no longer on the chair, and your palms are closer to the edge of the seat. Bend your knees slightly. This is your starting position.

Step 3: Bend your arms at the elbows to lower your buttocks to the floor.

Step 4: Push your palms into the chair to return to the starting position. This is one rep.

Modification: Do your dips on the floor without a chair.

5. Crab walk

Crab walks strengthen and tone the shoulders, back, arms, core, legs, and hamstrings. This may be a bit awkward at first, but after a few sets, you’ll get used to it. It also helps to promote stability and coordination.

Step 1: Sit on the floor with your arms flat on the ground behind you and your feet hip-distance apart. Your fingers should be hip facing.

Step 2: Bend your knees and lift your hips slightly off the floor. Engage your abs.

Step 3: Walk four steps forward by first moving your left hand and right foot, followed by your right arm and left foot. Then, walk four steps backward.

Modification: Do more forward and backward steps.

6. Diving dolphin

The diving dolphin or dolphin dive is an exercise that was designed to target the shoulders, arms, upper back, and core all at the same time.

Step 1: Get into a forearm plank position, with your forearms flat on the floor, body extended to your tippy toes, and back straight.

Step 2: Raise your hips to form an upside-down V with your body and hold this position for 5 seconds.

Step 3: Dive forward to bring your chest up and out and lower to return to the starting position.

Step 4: Keeping your abs tight and back straight, do a reverse dive to raise your hips once more. This is one rep.

Modification: After diving forward, hold this position.

7. Towel shoulder press

Grab a towel from your bathroom to complete the workout. It is similar to a shoulder press with weights, however, you’ll be using tension for this exercise.

Step 1: Stand upright with your legs hip-width apart.

Step 2: Grasp both ends of the towels with opposite hands and pull tightly to create tension.

Step 3: Maintain this tension while raising your extended arms above and behind your head. This is your starting position.

Step 4: Bend your arms at the elbows slowly and lower your arms close to the back of your neck.

Step 5: Extend your arms once more until you are at your starting position. This is one rep.

Modification: None.

8. Door frame shoulder press

This exercise only requires you to stand inside of a door frame.

Step 1: Stand in your door frame and raise your arms over your head to touch the top of the door frame.

Step 2: Use your hands to press into the door frame as hard as you can for 15-30 seconds and hold the tension.

Step 3: Release and pause for 10 seconds. This is one rep

Modification: Instead of pressing upwards, bend your arms in a 90-degree angle and press your forearms into each side of the door frame.

9. Shoulder circles

This is a simple exercise that helps to warm up the shoulder muscles through stretching. It also helps to keep them toned.

Step 1: Stand upright with your back straight and feet flat on the ground.

Step 2: Extend your arms outwards from your side until you form a “T” with your body.

Step 3: Rotate your arms in a clockwise motion to make small circles for 30-60 seconds. Repeat this in an anticlockwise motion.

Step 4: Repeat Step 3 using large circles.

Modification: None

10. Shoulder raise with towel

For this exercise, all you need is a towel. This towel should be long enough to extend to shoulder’s length apart.

Step 1: Use your hands to grip the opposite ends of the towel tightly at shoulder’s width apart. Your arms should be in line with your chest.

Step 2: Open your legs to width length apart and bend your knees slightly.

Step 3: Create tension in the towel by pulling it in opposite directions with your hands.

Step 4: Keeping your arms straight, lower them to your waist, then back to your chest. This is one rep.

Modification: None

11. Shoulder pike press

The pike press is an exercise that focused mainly on your shoulders, back, and triceps. It also helps to promote stability.

Step 1: Get your body into the modified push up position. This means your legs should be bent at the knees, instead of being extended to your tippy toes.

Step 2: Lift your knees and walk your legs as close to your hands as you can while maintaining an upside-down V pose.

Step 3: In this upside-down V pose, your back should be straight and your shoulder muscles flexed.

Step 4: Bend your elbows slowly to lower your head to the ground without touching it. Hold this pose for 5 seconds, then extend your arms. This is one rep.

Modification: Omit step 5. Hold the pose.

12. Forward bear crawl down stairs

For this exercise, you’ll only need some stairs.

Step 1: Go to the top of your stairs.

Step 2: Place your arms onto the first step and extend your legs behind you. Your butt should be slightly raised.

Step 3: Walk down the stairs using your hands. Place one hand at a time down the steps, and follow with one foot at a time.

Step 4: You can stop when you get to the bottom of the stairs, or choose to reverse bear crawl up the stairs. The steps are the same, however, you will need to go feet-first, so instead of walking down with a hand at a time, you’ll need to place your feet up the steps before your hands.

Summary

You don’t need weights to get strong, well-toned shoulder muscles. Here are some exercises that will help

• Push-ups• Inclined push-ups • Shoulder taps• Chair dips• Crab walks• Diving dolphin • Towel shoulder press• Door frame shoulder press• Shoulder circles• Shoulder raises with towels• Shoulder pike press• Forward bear crawls down stairs