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.Know More
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.Learn More
To build calf muscles, these muscles must be targeted through simple exercises that can be done at home. All that is needed is a sturdy chair.Full Answer >
Exercises for tightening the chest muscles vary, but some of the most important are the bench press, the dumbbell fly, the cable crossover and the old-fashioned push-up. The push-up is the most basic exercise for tightening the chest muscles.Full Answer >
You build your upper chest by performing weight-bearing exercises that target the pectoral muscles. Compound exercises such as the bench press and heavy dumbbell press utilize the relevant muscle fibers, causing them to tear. These fibers grow back bigger and stronger with rest and adequate nutrition.Full Answer >
Some good calf exercises for strengthening leg muscles are the bent-knee eccentric calf drop and the straight-knee eccentric calf drop. Calf exercises also include the calf-raise, the box step-up and the box step-down.Full Answer >