Get an Amazing Chest with the Ultimate Chest Workout

Ultimate-Chest-Workout

Home Workout Routine to Build-Up Strong Chest

If you want to develop a strong looking chest then it is not compulsory that you should go to a gym. If you know the right exercises, you can train efficiently in your house. This workout is designed to take less time and follow a series of press-up exercises to work out the muscles in your arms and chest.

Directions

  • Perform this workout routine at least once a week.
  • If you follow a workout routine which includes a day for working on the upper body then perform this workout 48 hours after that.
  • The reps in each exercise should be followed one after the other with minimum rest.

Workout – Press-Up Variations

Rotational

  • Take a press-up stance and lower your chest down towards the ground. When you rise back up, lift your right hand above the ground towards the ceiling.
  • Do same with your left hand.
  • Perform 20 reps.

Shuffle

  • Keep your right hand ahead of your shoulder and left hand behind it. Do a press-up.
  • When you raise back up switch your hands so now the left hand is in front and right on back.
  • Perform 20 reps.

Diamond

  • Come into a press-up stance and place your hands below your chest. Combine the thumbs and fingers of both hands to form a diamond shape. Do a press-up in this stance. Your chest will reach towards your hands.
  • Perform 10 reps.

Gorilla

  • Take a normal press-up stance. Lower your chest to the ground and when you raise back up launch yourself from the ground.
  • Strike your chest with your hands while you are in the air and continue to perform more press-ups in this way.
  • Perform 10 reps.

One-Leg

  • Take a normal press-up stance and raise your one leg up.
  • Do a press-up; then alternate between the legs.
  • Perform 10 reps.

Five More Exercises

The above five exercises works great for your chest, but it is good to add more variety to your workouts as you get more used to these exercises. After some weeks, you can switch some above exercises with these ones to train your muscles in more ways. In order to perform these later exercises, you will need an object like a box to get a little elevation from the ground. However, it doesn’t matter if you don’t have one. You can stack couple of books or pile of magazine to prepare the base.

Here are five more press-up variations:

Alternating Shuffle

Take a normal press-up stance. Move your right hand and left hand inwards so they meet up under your chest. Return your hands back to the initial position and do a press-up. Next, move your hands outwards and return back.

Dynamic box

Take a diamond press-up stance on the box. Lower your chest down then rise back up with force, when landing down place your hands on the ground. Do a press-up in this stance. Again raise back up with force and this time land your hands on the box like in initial position. Be careful not to strike your chin on the box.

Crossover

Place your right hand on the box and left on the floor while in a press-up stance. Do a press-up; then place your left hand on the box as well. Now, place your right hand on the ground and do a press-up.

One-Arm

Place your right hand on the box and left on the floor while taking a press-up stance. Do a press-up and switch hands.

Diamond (with Box)

Place your hands on the box in diamond press-up stance. Do a press-up.

 

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