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The most powerful exercises to build chest muscle

Whatever the reason you can’t make it to the gym for chest day this week. Maybe your car broke down. Maybe the weather is bad. Maybe you simply don’t have the time. It doesn’t really matter. What matters is that you still get your workout in. That’s why we’ve come up with these fantastic at-home pectoral strength training exercises to help you achieve your fitness goals.



When you work your chest muscles, you are primarily targeting the pectoralis major and minor, as well as the deltoids. These are the muscles that
extend over the chest and under the armpits, as well as over the shoulders. Before starting the main exercises, it is important to warm up properly to prepare and ensure that you don’t injure yourself.

Start with some stretching. For example, cross your fingers behind your back and raise your arms behind you. Keep them as straight as possible. Once you’ve stretched, try some low-intensity dynamic movements. For example, you can do push-ups against a wall. Anything that moves your muscles and warms them up, but doesn’t exhaust you.
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Standard Pumps

It’s an oldie but a goodie. The push up (or press up – the terms are interchangeable) is a fantastic workout for the pecs. Lie flat on the floor, place your hands in line with your shoulders and straighten your arms so that they are straight. Then stand up on your toes with a straight line between your heels and your neck. Be careful not to bend your hips or arch your back. This will reduce the effectiveness of the push up and could put you at risk of injury.

To do a simple push up, bend your elbows and bring your chest as close to the floor as possible. Be sure to keep your back and legs in a straight line at all times, otherwise you won’t get any benefit. Do one set of 10 reps, pause for 30 seconds and repeat. Do three sets and you’re done. When it gets a little easier, start increasing the number of reps in each set. Add two reps to each set each time you want to go further.

If you want to get the most out of each push and make sure you keep your form, it’s important that you do each rep in a slow, controlled manner. Don’t rush, as you’ll tend to lose your form and not get the most out of each push.
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Slightly Easier Push-ups

Bear with us, push-ups are going to be a recurring theme in this article, but trust us, it’s worth it. If you’re a first time trainer in a while, or if you’re new to home weight training exercises, standard push-ups may be a little difficult to do at first. If this is the case, there are ways to make them a little easier before moving on to the full push-up.

First of all, instead of being on your toes to do your push-ups, you can do them on your knees. However, it is important to keep your back and legs straight up to your knees. When these exercises get a little too easy, you can move on to the next step.

Push-ups are easier if your hand position is higher than your feet. With this in mind, get into the standard push-up position, but instead of putting your hands on the floor, raise them slightly – on a couch arm or chair seat. Everything else about the technique is the same. This is called incline push-ups.
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Decline Push-ups

As you might expect, these exercises are the opposite of the incline push-ups described above and are a very effective home chest workout. If you place your feet higher than your hands, your push-ups will be more difficult to perform. In fact, you can get your chest lower than the floor and work the pectoralis major and deltoid muscles. We really only recommend trying these exercises if you are looking for a new challenge.

As before, keep your legs and back straight, hands on the floor and feet elevated. You can put them on a table, a garden bench or even your couch.
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Plyometric Push-ups

Another peak workout for pecs, the plyometric push up adds extra intensity to your workout and takes things up a notch. To start, assume the standard push up pose and lower yourself to the ground. Then comes the tricky part. You really need to blow up the next section, pushing yourself as hard as you can. Try to push yourself so hard that your hands leave the floor. If you really want to show off, try clapping your hands during each push up.

This variation of the push up adds intensity and explosive power to your home weight training. This means you’ll burn more calories and increase muscle endurance.

What you need to remember is that before you even try any of these more advanced push up variations, you need to keep your push up form intact. Make sure your technique is solid before moving on to these more difficult progressions.
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Wide Push-ups

This is a fantastic element to incorporate into your home chest workout. Instead of spreading your hands shoulder width apart, try spreading them a little wider. This will help you recruit your triceps, as well as your deltoids and pecs.

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