If you are into fitness and you like to know in detail about health and fitness, you must have read through a lot of websites talking about chest workouts. If we look at two of the most common demands of people when they enter a gym, we will see that the most important demand is to have broad shoulders with beefy chest and steel hardcore. However, both these things require an immense amount of dedication, care, and intense workout. There is no doubt almost everyone wants to start with a gym membership. The pandemic has brought us to a point however we are not ready to enter gyms and workout spaces again. The main reason is the multiple new variants and gyms being one of the biggest factors because of all the machines that work as a hotbed for germs.
Experts say that you do not have to invest in gym equipment even if you want to start grinding from today. Your passion, motivation, and consistency will help you not only bulk up easily. It will also help you get better results than a gym. Even if you think of getting a gym membership, you will have to follow their timing and you can only use machines available in the gym. On the contrary, if you start at home with no equipment training, you can save much more and you can work at your convenience. Now that most people are struggling to adjust according to the changing hybrid work situation, it is high time for us to start our workout routines as well.
With the help of this article, we will mainly highlight some of the most important chest muscles that you can work on. We will further mention a simple workout routine that will help you bulk up on your chest area. This workout is simple and doesn’t involve so many technical details so a beginner can start working as well.
You need to divide your muscle gaining workout into three parts. The first part will be muscle strength so you have to take 2-5 minutes with 3-5 sets for each exercise. Then you can move to the second part which is called muscle hypertrophy. This is the main step that will trigger the muscle twitching and you will gain muscle. This process will take just 1-2 minutes and you have to complete 1-11 reps within 3 sets. Finally, the last step is where you will work on strength as well as muscle gain. This will only take 90 seconds and you will have 3 sets with 7-9 reps only.
Push is a simple yet the most effective workout. You just have to get into a plank position and start to take the dip. You will have to touch your nose to the floor and then get back into the initial position. You need to keep your back straight and your core tight for the best results.
The chest press is a very easy and effective exercise, however, most people who do not have dumbbells and machines at home try to avoid it. You can get two water bottles and hold them instead of the dumbbells. You have to lay down in an incline position and then start by spreading your arms. You have to hold it and then keep doing it for the best results.
This is a good workout where you will use your arms, shoulders, and back muscles as well. Just hold on to the monkey bar and twist your legs and let it dangle. Try to push your body weight with the help of your arm grip. This is a simple workout but you will see the results soon.
The fly press is a simple workout where you need dumbbells. However, if you do not have dumbbells you can get water bottles as well. You have to lay down on the incline bench and lift your hands-on side.
Superman Yoga Pose
Superman yoga pose is also known as boat pose, however, for the chest workout, you will do it with a twist. Start by laying down straight on your stomach and then open your arms and legs. You will lay down in X position. Now lift all fours while your chest and stomach will be on the floor. Hold this position for two seconds and then get into the initial position. Now do it again but this time hold it for three seconds and then continue by adding one second more with each move.
To sum it all up, as a beginner you have to keep in mind three important details. You need to set a frequency so you do not over train. You also need to help your body recover by staying hydrated and helping your body recover faster. You need to work out gradually so that your body can adapt accordingly. Apart from this, your diet will play a very important role in the process of muscle. In case your diet is not good enough or your calorie count goes in the negative, you will soon start to lose muscle. Another important thing is to avoid injury by starting with a simple warm-up session. On the day when you are not working out, you can run or starch so your body stays in shape.