Q:

How can you build chest muscles at home?

A:

Dumbbell flys, dumbbell bench presses, push-ups, single arm push-ups and drop push-ups are exercises that can be done at home to build chest muscles. A set of dumbbells or something that can be used as weights is required to complete the chest flys and the dumbbell bench press move.

To build chest muscles, do three sets of 8-12 repetitions for each exercise. Complete the entire workout three times a week. If the exercise is easy by the third set, add more weight to make it more difficult.

To perform a dumbbell fly, lie down on a bench or table. Place the feet on the ground, and hold the dumbbells parallel to the floor above the shoulder with the elbows slightly bent. Lower the arms until the elbows are by the body. Return to the starting position to complete one repetition.

For a dumbbell bench press, start off by laying on the back on a table or bench. Hold a dumbbell in each hand, with the part of the arm from the shoulder to the elbow perpendicular to the floor. Extend the arms until they are straight. Hold for a count, and return the arms to the starting position to perform one repetition.

Push-ups are a simple but effective move. Lie on the stomach on the floor. Place the hands beneath the shoulders so that they are shoulder width apart. Use the arms' strength to push the entire body up. Keep the abdomen tight and the body streamlined. Single push-ups are a variation on the traditional move and start in the traditional push-up position. Put one hand behind the back. Use the other arm to push the body up. Hold and return to the starting position.

Drop push-ups are traditional push-ups performed by placing the hands on two stools so that the body is at an incline. The stools should be shoulder width apart. Use the arms to drop the body so that the chest is equal to the stools. Push back up into the beginning position.

Sources:

  1. bodybuilding.com

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