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Greetings to everyone
How are you all doing?
I hope you all are doing well.
I am back with a new workout post for you all.
Today I will explain how you can train chest even when you are at home.
We are going to do a bodyweight home chest workout.
Throughout the post, I will explain how you can train your chest using different variations of push-ups.
Let’s begin.
Before starting I would like to tell you about the exercises we will do.
In today’s post, we will do 8 exercises
which are 8 different variations of push-ups
With these, we will train all areas of our chest muscle
being inner chest, outer chest, upper chest, and middle chest.
We all know that going to the gym and lifting heavy weights
leads to muscle fiber breakdown and hypertrophy.
Then we feed them with good nutritious food which results in muscle growth.
A lot of people have asked about how they can replicate similar hypertrophy
and muscle breakdown with home workouts.
In today’s post I will share 2 techniques for this.
The first is high repetition range.
This means that in every exercise we will do a high number of repetitions which lead to failure.
The second is TUT (Time under tension).
Both these techniques will be explained during this post.
And using these you will be able to train your chest muscles properly.
The 1st exercise which I am doing is normal push-ups.
The reason for doing this is to warm up the chest.
My target is 20 repetitions.
Let’s start.
Tighten your core before starting.
Go
Things to keep in mind are
You need to maintain proper posture throughout the exercise.
Whenever you come up you need to breathe out.
Let’s move to our next exercise now.
A lot of people say that they are not able to target their upper chest when they are training at home.
It’s really simple, instead of placing your hands like this
You need to place them like this so that your upper chest is targeted.
I will perform this exercise using two chairs
There is a gap between these two to increase the range of motion.
Place your hands like this.
Core tights
Stretch your chest when you go down and squeeze when you come up, breathe out
I have done 15 repetitions but you can do 20 as well.
It completely depends upon your strength and capacity.
Let’s move to our next exercise.
My 3rd exercise is moving push-ups.
This consists of two exercises, normal and diamond push-ups.
Repetitions will be 10.
With this, we have reached our 4th exercise
In this, we will use the TUT technique
and see for how long we can keep our muscle under tension
We will hold push up for 15 seconds
Get into push up position.
Core tight,
go down.
And hold it here for 15 seconds.
The 5th exercise which I will perform is close grip decline push-ups.
To perform we require a heightened platform
and my hands will remain close to the chest
Maintain good balance and keep your hands close.
Move your body a bit forward.
Core tight and go.
The 6th exercise will be bodyweight TUT push-ups.
In this, we won’t come up fully and need to keep the muscle in continuous tension
I will perform this for 30 seconds.
Take the position of normal push-ups.
Core tightened.
With this our 6th exercise is complete.
The benefit of this is that it provides a maximum pump to my chest .
Do try it yourself.
And if you want to do it for 40-45 seconds, you can do that as well
Depending upon your strength
Let’s move to our next exercise.
We are left with just two more exercises.
And for the 7th one, we will do negative push-ups.
In this, you need to go down slowly in 20-25 seconds.
And once you are down, come up quickly.
Let me demonstrate.
Take the position of normal push-ups and then come down slowly.
In our 8th and last exercise, we will target our inner chest muscle.
And try to activate the muscle fibers of the inner chest muscle.
I will need an elevated platform on which I will place one of my hand.
The other hand will remain down on the ground
Take a position and go down
And when I come up, I will twist my body to the side of my upper hand.
Squeeze the pectoral as much as you can.
Then go down again.
Like this and squeeze
You need to perform 10 repetitions.
Similarly, you need to perform 10 repetitions with the other hand as well.
Hold on we are not finished yet.
Till now I have explained all 8 exercises
And once you do 1st to 8th it completes 1 round.
But you all need to try to complete at least two rounds.
And all those who complete both rounds do tell me about it in the comments box
Do like the post if you enjoyed it.
And I hope all the content we are creating is being useful to everyone in some way or the other.
If they proved beneficial for you, do share it with others as well.
I will keep making more post for you all.
Till then take care of yourself and your families.
Goodbye, take care