Muscle Building Chest Exercises 5 Tips For Building Chest Muscles At Home

By Robbie T. James

A broad chest and a confident smile – this is a winning combination that will melt women’s hearts and command the respect of other guys.

How can you achieve such magnificent musculature on your own? Well, you could join a gym – or maybe you already have. Going to the gym regularly to work out is actually an excellent way to get into shape and stay that way. However, with people so busy these days, if you are like a lot of men, your gym membership card does not see the light of day as often as it should.

Difficulty in getting to the gym should not stand in the way of your having an impressive, firm and nicely-countered chest. In fact, there are a number of techniques you can use right at home for building up your chest muscles without leaving the house.

If you are looking for muscle-building chest exercises, here are 5 tips for building chest muscles at home:

1. Do push-ups with a weight vest:

Push-ups are one of the most basic, straightforward ways to build your chest muscles. And, you don’t even need weights or any other special equipment. To try them:

a. Lie flat on your stomach with body completely straight, head-to-toe.

b. Put your palms flat on the ground, just outside of your shoulders.

c. Push up until your arms are extended, keep your body “stiff as a board.”

d. Lower yourself back down.

Do as many repetitions as you can, rest, then do 1-2 more sets. Bonus: try them while wearing a weight vest for extra muscle-building effectiveness.

2. Try incline push-ups:

Incline push-ups work your upper chest muscles to give your chest a more well-rounded look. Without incline chest exercises, even very “buff” men can look like they have a saggy chest when the shirt is still on.

To do these, you will want to take a starting posture that is very similar to a push-up starting posture. However, this time, elevate your feet about 2-3 feet off of the ground. Use can use a bed or a sturdy chair to achieve this effect.

As you do the incline push-ups, focus your attention on working your upper chest muscles. Do 2-3 sets of as many reps as you can. As you do them, you will feel right in your arms and chest muscles the way they are different than regular push-ups.

3. Do plyometric (explosive) push-ups:

Plyometric exercises are explosive-movement exercises. Plyometrics comes from the Greek word ‘pleythyein’ (i.e. to augment or increase). This type of training uses powerful muscular contractions and rapid stretching of the involved muscles.

This type of push-ups looks a lot like regular push-ups in terms of your posture, but the focus is on using an explosive power to push your body off of the ground. This type of exercise really burns your chest muscles – you will feel the burn in your chest and arms.

As with the other two types of push-ups discussed above, do 2-3 sets of as many reps as you can of these special push-ups.

4. Reduce time between sets:

As you become adept at these three types of muscle-building chest exercises, you will notice that you can start reducing the length of your rest time between sets. Eventually, you can reduce your rest time to almost zero. This will increase the effectiveness of your workouts.

Try this: do an all-out set of push-ups until you cannot do any more. Then, rest no more than 10-15 seconds, and do another set. Challenge yourself to knock out as many reps as you can during the additional set.

5. After any of these exercises, flex and hold:

After any one of the exercises describe in #1-#3 above, try this: as soon as you have completed a set, “flex and hold” your muscles as hard and as long as you can. This will provide an additional burst of energy to shock your muscles into the state whereby they will break down – and then rebuild even more powerfully than before.

Try these 5 tips for doing muscle-building exercises at home.

About the Author: Check out this muscle-building guide that requires no weights or equipment, designed by the go-to-guy trainer of elite warriors, special ops, and Navy Seals:

Commando Body Training Guide

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Source:

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