fitness

Men’s chest training at home – building muscle during the corona crisis

Since many men have to do chest training at home due to the COVID-19 epidemic, there are some suitable exercises in this post. Precautions against the spread of the coronavirus are escalating while increasing stress for most of the world’s population. Hence, it is important to make your health and wellbeing a priority. Many people work from home due to the quarantine, while access to fitness is decreasing, but at the same time the pantries have never been so full. As a result, most men and women become isolated and sedentary, and are likely to neglect previous healthy habits.

Ideas for men chest workouts at home

feet on sofa doing pushups men chest workout at home

You are probably already familiar with the many health benefits associated with regular exercise. These include improved cellular and cognitive functions, reduced risk of metabolic diseases, weight reduction, stress reduction and more resilient bodies. Now more than ever, people need to exercise and stay active at home. This can even take as little as 30 minutes a day and be done right in your living room. You may need to stay home, but don’t get lazy about it. Just because the gyms are closed doesn’t mean you have to miss out on your workout.

toned man is doing chest workout in the gym

Build your chest muscles by doing an exercise program in your home without special sports equipment. If you think you will have to spend hours in the gym doing it, these exercises can change your mind. Weights aren’t the only way for men to successfully implement chest workouts at home. You can use a few techniques to develop your chest muscles and arms at the same time without lifting dumbbells or barbells. You don’t necessarily need a gym to work out effectively. This is a very welcome opportunity as the coronavirus pandemic is likely to last even longer.

Weekly training program

Motivated young man doing plank exercise men chest workout at home

Go through the three simple stages of chest workouts listed here to be able to add layers of new upper body muscles in just a few weeks. The first phase increases endurance while the second increases your strength. Last but not least, the third phase improves explosiveness and speed so that you can build more muscle mass. The entire program is based on variations of the usual push-up, which is one of the most effective methods for men’s chest training at home. While this is an extreme display of built chest muscles that many men strive for, having a strong, toned chest is important to both men and women alike. However, this goes far beyond fitness aesthetics. The chest area is made up of two primary muscles – the pectoralis major and pectoralis minor. The first extends across the upper chest, adheres to the shoulder and sternum, and has a fan-like appearance. The second, on the other hand, is a thin muscle that sits just below the first.

body fat measurement build chest muscles man

Your chest muscles are some of the strongest muscles in your upper body and play an important role in various movements, such as pushing, from opening the door to lathering your hair in the shower. We know the importance of including exercises that target the chest. As you exercise, you can be rest assured that you are exercising these muscles by following a simple exercise program. So if you want to achieve more, you can try these bodyweight workouts and exercises at home.

Wide pushups for weeks 1 and 2

Do the first three chest exercises 2 or 3 days a week in the order listed, with at least a 1 day break between workouts. Do three sets at a time, resting for 1 to 2 minutes in between. However, aim for sets of 10 to 15 repetitions. If that’s beyond your ability, just do the best you can. The exercise consists of doing a standard push-up but with your hands wider than your shoulders.

Alternating push-ups for weeks 1 and 2

First, make a change. Start in the classic push-up position. Then move your right hand to the left until your two hands are next to each other. Keep sliding your left hand to the left until your hands are shoulder-width apart again. Do a push-up and repeat the process to the right. So that’s two pushups, but they only count as one rep.

Diamond pushups for weeks 1 and 2

Do a push-up with your hands close enough that the tips of your thumb and forefinger are touching. That is the diamond shape. This variation is one of the best men’s home chest exercises that you can do to improve the strength of your chest muscles. As you vary the position of your body and the duration of the exercise, different areas of your muscles will be hit for a balanced upper body strength.

One arm pushups for weeks 3, 4, 5, and 6

Do these variations two days during the week. Complete 4 sets of each variation, resting for 1 to 2 minutes between sets. Again, aim for 10 to 15 reps per set, or as many as possible. You will need a 10 to 20 cm high box, or you can use the stairs for it. Do a push-up with your right hand on the floor and your left hand on the box. Then switch arms and repeat the process, which then completes one repeat. What goes up has to come down again. These pushups will help you target your upper chest and deltoid muscles. This will also add more of your body weight to the exercise than a normal push-up, making it more difficult.

Dynamic pushups for weeks 3, 4, 5, and 6

Put your hands on a box in the diamond printing position described above. Then lower your body and explosively push yourself away from the box so that your hands land on the floor with the box between them. However, watch your chin while doing this. Then immediately lower your body and push it up explosively so that your hands land on the box again in the starting position. So this is how you do a repetition. Believe it or not, slowing down a movement considerably and being in correct form will keep your upper body in excellent shape. If you lower yourself into a push-up very slowly and just as slowly back to your starting position, your muscle mass will increase.

Men chest workout at home with dumbbells

Men chest training at home or gym using butterfly exercise

While bodyweight exercises are a convenient and easy way to work out your muscles with minimal effort, adding a little extra weight in the form of dumbbells can take your chest workout to the next level. This next chest workout can be done at home or at the gym. All you need is a pair of dumbbells. Adding weight also opens the door to a variety of other effective chest workouts such as chest press and butterfly chest exercise. If you are new to this field, start with very light weights to learn proper technique first. When you feel confident, slowly increase the weight so that the last 3-4 reps are difficult to perform. As with pushups, varying the position of the body while doing chest presses targets different muscles. Below are some important weighted moves.

Classic chest press

Lie on a flat bench with the dumbbells in your hands. Extend your arms shoulder-width apart over your shoulder. From this starting position, inhale slowly and lower yourself until your elbows are parallel to the floor at a 90 ° angle. Then, as you exhale, slide the weights back up to return to the starting position.

Inclined chest press

Lie on an incline bench with a dumbbell in each hand. Then, lift the dumbbells shoulder-width apart, straighten your arms, and twist your wrists so that your palms are facing each other. Keep control of the dumbbells at all times and slowly lower the weights as you inhale. Then, exhale and use your chest to push the dumbbells up.

Butterfly chest press

Lie on a flat bench with a dumbbell in each hand, palms facing each other. Extend your arms shoulder-width across your chest, but keep your elbows flexible at all times and do not lock them. Then, lower your arms in a wide arc on either side until you feel a stretch in your chest, and then bring the dumbbells back up. Remember to perform the movement at the shoulder joint level, not the arms and elbows.

Parallel bars for men chest training at home

Parallel bars are a fantastic exercise that can help you build a strong chest. Some experts even argue that this is the best chest exercise overall. It gives the breast not only depth but also breadth. Also, since your body is not supported by the bench like a chest press does, it means that other muscles are being trained as you have to work harder to stabilize your body weight. You don’t need dumbbells for this exercise, just some other piece of equipment – either a parallel bar or two flat parallel surfaces that you can dip between (sturdy bar stools work too). Lean on the bars or place your hands on the flat surface and keep your body at arm’s length with your knees bent so you don’t touch the floor. With control, slowly lower your body, keeping your elbows slightly outward until you feel a slight stretch in your chest. Be careful not to sink too deep. You shouldn’t injure your shoulder joint. As you exhale, contract your chest to bring your body back to the starting position.

Stay in shape during quarantine coronavirus covid-19

Although we have paid particular attention to the chest area in this article, as with anything in life, balance is the key. So, take just as much time training all types of muscle groups to avoid muscular imbalances, injuries, and posture problems. Now you have these two workouts in your proverbial bag and you can incorporate them into your regular 8-fit workout routine to improve your overall strength, performance, and everyday functional movements. Do you really want to move and challenge? Check out our HIIT workout.