![at home chest workout at home chest workout](https://i.pinimg.com/originals/56/28/bd/5628bda97785430fa96412d2a26a49e5.jpg)
Set a free weight bench either to an incline, or fl at – depending on if you’re doing an incline press or fl at dumbbell press. Th is is a simple chest press variation in which you twist your wrists at the bottom of the movement to try to engage even more of the chest. Th is is the safest manner to release the dumbbells.Įquipment needed: Adjustable bench & dumbbells When you are done, place the dumbbells back on your thighs and then on the fl oor. Repeat the movement for the prescribed number of repetitions. Note: Ideally, lowering the weights should take about twice as long as raising them. Lock your arms at the top, hold for a second, and then start slowly lowering the weight.
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Th en, breathe out and push the dumbbells up with your chest.
#At home chest workout full
Th is will be your starting position.īe sure to keep full control of the dumbbells at all times.
![at home chest workout at home chest workout](https://athleticmuscle.net/wp-content/uploads/2019/02/upper-chest-workouts-at-home.png)
Once you have the dumbbells raised to shoulder-width, rotate your wrists forward so that the palms of your hands are facing away from you. Th en, using your thighs to help push the dumbbells up, li ft the dumbbells one at a time so that you can hold them at shoulder-width. Th e palms of your hands will be facing each other. Lie back on an incline bench with a dumbbell in each hand atop your thighs. Part of the chest being trained: Upper chest exerciseĮquipment needed: Adjustable bench and dumbbells Lock your arms, hold, and come down slowly. Hold this position for one count at the bottom of this movement and, with one big exhale, push the bar back up to your starting position. Your arms should be at a 45-degree angle and tucked into your sides. You want the bar to be in line with your upper chest the whole time. Li ft the bar up from the rack and hold it straight over you with your arms locked.Īs you breathe in, come down slowly until the bar is an inch away from your chest. Using a shoulder-width grip, wrap your fi ngers around the bar with your palms facing away from you. Your grip should be where your elbows make a 90-degree angle. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). Make sure the bench is adjusted to between 15 and 30 degrees on an incline. You can also push yourself further by completing a 'dropset' on every last set of each workout.Ī ' dropset ' is where you complete one round of an exercise and immediately lower the weight to do one more round to exhaust the muscle even more.
![at home chest workout at home chest workout](https://i0.wp.com/fithut.in/wp-content/uploads/2020/05/Chest-Workout-At-Home.Chest-exercises-for-men.-Chest-exercises-for-women-Fit-Hut-1.jpg)
Th is leads to a greater understanding of your progress. Pyramid sets force you to really test the limits of the muscle being worked. When you can complete your last few sets with relative comfort and ease, you know it’s time to move up in weight with all four sets! Th e amount of discomfort you face in your last few sets shows you how far you’ve come along. Th e lower rep range sets also give you a taste of what you’re capable of. Possibly the biggest bene fi t is that there is essentially a built-in warm up on the fi rst set that allows the muscle to prepare for heavier li ft ing. Th ere are many bene fi ts to pyramid sets. A couple things you should incorporate into your training, especially for larger muscles like the chest:Ī pyramid structure means starting each exercise with a lower weight and higher rep range, and then progressively increasing the weight while lowering the number of reps as you move from set to set.