Forming Chest Muscles at Home It's easy

There are many exercises that you can try to use the gym equipment to form the chest muscles are big and bulky.

Exercises to build muscle chest will usually give an extra advantage, that you can train your back muscles, arms and shoulders simultaneously.

Obstacles arise when bad weather and incessant busyness so you too lazy to come to the gym. If this is happening now is the time jajal bodyweight training to build muscle in the chest.

Bodyweight training is the answer to the following question; is there any way to build muscle without the tool chest? or can exercise without the tool used to build muscle chest and arms at the same time? the answer is definitely, you can!

Well, if you want to know what exercises can try to build muscle and chest at home without the use of exercise equipment, here are 5 exercises for you.

Chair Dips | 3 sets of 10-12 reps

Dips exercise is an exercise that is not only effective compound to form the chest muscles at home, but can also form other muscles such as the shoulder and triceps muscles. All three of these muscles will be trained simultaneously when the body is contracted while practicing dips, which will eventually form your posture for the better.

Stages of Implementation:
  • Place both hands on the seat with shoulder width distance.
  • Lift your body by contracting the shoulder muscles, chest muscles ticep and simultaneously.
  • Bend your knees towards the back.
  • Lower your body slowly down with your spine straight.
  • Return to the starting position.
Pull Up | 3 sets of 8-10 reps

Besides effective to form the chest muscles, exercise can also pull up Latissimus dorsi muscles or lower back muscles which can give the impression of a V-shape body.

Stages of Implementation:
  • Hold the pullup bar shoulder width apart.
  • Use an overhand grip type
  • You sure your body with your arms hanging straight.
  • Pull your body up until the chest touches the bar.
  • Lower the body back to its original position.
  • Repeat.
Rotation Push-Up | 3 sets of 10-12 reps

Good for side chest muscles to make it look thicker and stronger. Rotation of push ups is also one good exercise to improve coordination and balance.

Stages of Implementation:

Take a push up position.
Open the right hand to the body tilted to the right.
Return to starting position.
Replace with the left hand.

Plyometric Push Up | 3 sets of 8-10 reps

Variation push ups is quite challenging. Suitable for those who are getting fed up with the usual push-up exercises. Apart form the chest muscles, these exercises can also train the triceps muscles in one movement at a time.

Stages of Implementation:
  • Take a pushup position.
  • Press body downwards.
  • Raise body up until your hands raised.
  • Repeat.
Medicine Ball Chest Pass | 3 sets of 12-15 reps

For this exercise you need a partner. This is the simplest form of exercise to build muscle in the chest. But if done in earnest, this exercise can train the entire chest muscle as well as train your vigilance.

Stages of Implementation:
  • Stood face to face.
  • Grasp medicine ball in front of chest.
  • Push / passing to a partner in front of you.
  • Ask your parter to drive with the same movement.
  • Repeat.
Well, now you already know how to build muscle chest at home and how to build muscle without the use of a tool chest in the gym.

offset the above exercise, do not forget to always maintain a high protein diet so that you can get the chest muscles are big and bulky.


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