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Chest Workout at Home

Having an effective chest workout to do at home can come in handy for a number of different reasons. Perhaps you don’t have time to go to the gym, or you don’t have the money for a gym membership.

Luckily, there are several great exercises you can perform at home to help you get a good looking, solid chest. Read on to learn about these exercises and how to make your own chest workout at home!

For this workout to be effective you’ll need some kind of resistance - either homemade dumbbells or a barbell (more on this later), resistance bands, dumbbells, or another person.

Your pectoral muscles benefit from heavy weight, low set, low rep movements so it is critical that you find some type of resistance. If you absolutely cannot find any form of resistance, try this bodyweight workout for your chest:

Warm Up: 5 -10 minutes jogging in place or jumping jacks
Arm stretches
Arm circles (hold a weight that is approximately 5lbs)

Normal Width Pushups 5 x failure
Wide Width Pushups 5 x failure
Elevated Pushups (leg on chair, etc) 5 x failure
Triangle Pushups 4 x failure
Military Pushups 4 x failure

If you are willing to make your own weights at home, a great way to do this is to fill water or milk jugs with water and sand. If you wish to make a barbell, 5 gallon buckets with filled with water and sand attached to a bar is very effective. Alternatively, sports resale shops sell dumbbells at a fairly cheap price. Once you have your weights, you can begin this killer chest workout:

adonis 468

Warm Up: 5 -10 minutes jogging in place or jumping jacks
Arm stretches
Arm circles (hold a weight that is approximately 5lbs)

Normal Width Pushups 5 x failure
Bench Press 5 x 10
Wide Width Pushups 4 x failure
Chest Flys 4 x 10
Elevated Pushups (leg on chair, etc) 5 x failure
Bench Press 3 x failure
Clapping Pushups 3 x failure

These are two great, simple workout that are easy to complete at home. When it doubt, do pushups. Contrary to popular belief, you can actually build strong, defined muscles using only bodyweight exercises such as the pushup.

Pushups are also a convenient chest exercise because they can be modified in many different ways. Because you usually don’t have the ability to perform incline and decline bench presses, doing different forms of pushups can help target your upper, lower, inner, and outer pectoral muscles.

To get a real intense chest workout, complete these exercises in succession - with only 45 - 60 seconds rest. Having heavy weight shouldn’t prevent you from building a bigger chest, as you can increase the intensity by decreasing rest time, increasing set and reps, or adding more difficult exercises.

Just because you don’t have access to a gym or don’t have resistance weights at home doesn’t mean you can’t get an effective and intense chest workout at home. Remember that pushups are a great way to build your pectorals at home because you don’t need weights and there are so many different varieties. With the right mindset and work ethic, nothing should be able to stop you from building monster chest muscles!

critical bench

critical bench

Check it out here: http://learnhowtobuildmuscle.com/BenchPress.html