There are many reasons why one should exercise their chest. By neglecting your chest workout, you risk muscular imbalances, which can lead to bad posture and difficulty performing other exercises that your pecs play a part in without you realising. Chest strength is your pushing strength, and without working on it, those muscles will diminish. Female are one such age group who should increase the amount of chest exercises during workout often times female tends to stick with cardiovascular and leg workout, which are good but can become a problem in the long run if not includes other upper body workout.
It’s not just your chest, either. Many chest exercises tone and tighten your abs, along with your triceps, biceps, and deltoids. And, once again, if you’re concerned about getting bigger, know that with your pecs being a pretty big muscle group you will be burning a lot of calories working all of those muscle fibres.
Chest workout at you can do at home
Not everyone enjoys working out in the gym if fact over the last 10 years, 1/3 of radical gym rats are now working out at home, and this is not just to do with the rise of online personal trainers, but its fits right in with people busy schedules. If you think about it, you can complete a full workout in your home and still manage to get ripped without paying expensive gym fees and give up time. Whether you are on a budget or your commute, it’s always good to have an arsenal of exercises that you can use at home for when you need a workout and getting to the gym isn’t an option.
Home workouts can be as effective as a gym workout, but it’s all about making your bodyweight and muscles do the work that equipment usually would. You’ll be shock to know that it’s not that complicated either.
Tranquillity 360 Fitness recommend the following exercises as the best chest exercises for women at home:
1. Wide Press-Ups
Muscles worked: Pectorals (chest), deltoids (shoulders), triceps.
Wide press-ups function more or less the same as a standard press-up, recruiting much of your pectoral muscles.
1. Begin in the usual position and place your hands wider than your shoulders, keeping them in line with your shoulders.
2. Engage your abs and keep them tight, keeping your back straight and hips not sagging inwards or upwards. Slowly press down as low as you can go, then push back up into the starting position.
3. Begin with 3 sets of 10 reps.
2. Decline Press-Ups
Muscles worked: Upper pectorals (chest), deltoids (shoulders), triceps.
For decline press-ups, also known as feet-elevated press-ups, you’ll need to use a platform like your bed or your chair, keeping in mind that the higher the platform is the more difficult it will be. But that’s what you’re after, right?
1. Place your toes on the raised platform with your palms on the floor and perform press-ups with your body in this declining position. Press down as far as you can go, keeping your body straight and core engaged.
2. Push back up to the starting position.
3. You can also flip this all around and do incline push-ups, with your toes on the floor and palms on a raised platform.
4. Begin with 3 sets of 8 reps.
3. Isometric Chest Exercise
For this one you need nothing but the space to stand, meaning you can do it just about anywhere.
1. Stand upright with your feet apart and shoulders relaxed.
2. Press your palms together with your fingers in opposite directions in front of your chest so that your hands are resisting one another.
3. Push your hands together with as much pressure as you can generate and hold the pose for a count of fifteen.
4. Switch the direction of your palms and hold for another fifteen. This counts as one rep.
5. Begin with 3 sets of 10.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.