What is the hardest body weight chest exercise

Home chest exercises

Building your ideal chest doesn't have to mean hours in the gym. Using your body weight, dumbbells, and resistance bands, you can effectively train your abs and muscles at home. Switching between different types of exercises will keep your home workout engaging and all you need is a small open area. Ask your doctor before starting this or any other exercise program.

All you need is you

Pushups offer a variety of options for exercising your chest muscles at home. All you need is a flat, stable surface, indoors or outdoors. For the basic push-up, keep your body straight with your hands and toes touching the floor. Your hands should be even with your shoulders, but positioned a little wider. Lower your body without touching it and hold it from your neck to your ankles. Then push it up until your arms are outstretched. Do one or two sets of 10 pushups. If you need to make it more difficult, change your position by making a fist with your hands and doing push-ups on our knuckles, or holding a medicine ball - or some other suitable ball, like a soccer ball or basketball - by the two hands Floor and use it as the base of your push-up. The instability of the ball makes the chest and core harder during push-ups. You can also try push-ups with your feet raised, such as: B. on a step or a couch.

Pump some dumbbells

Dumbbells allow you to add different levels of resistance to your chest workout. To perform a dumbbell fly, lie down on the floor or mat, or place your back on a stability ball for increased range of motion. Start with your arms slightly bent and hold the dumbbells over your chest. Open them until your elbows touch the floor, or if you are on a stability ball, your elbows go a little lower than your chest. Return to the starting position and do at least two sets of 10 repetitions each. To increase the intensity, perform the movement with only one arm and a lighter dumbbell - without the same weight in each hand, your body can become unbalanced when on a stability ball, but a lighter weight helps in combat this problem.

Bonding with resistance bands

Resistance bands are easy to store and use, making them ideal for home use. When working on the chest, use straps that have a hook mechanism. This hook usually attaches to a closed door and allows you to position the strap at chest level. After connecting the strap, stand face-to-face in front of the door with a handle in each hand. Perform chest flies similar to the dumbbell versions. Keep your elbows slightly bent, then move your arms forward a little from behind and let your hands touch. You can also do this with one hand. Do one or two sets of 10 repetitions. Lower the band hook and keep your hands next to your shoulders for chest presses. Bring your hands up in front of your chest at a slight angle, but only as high as your chin. Do two sets of 10.

More cardio action

Incorporate chest exercises with movements like burpees into your cardio workout. These cardio moves are more advanced. Work with a personal trainer to make sure you know the correct form and technique to avoid injury, and gradually work your way up to the full number of reps. For burpees, stand up and drop your hands on the floor. Kick your legs out behind you and do a push-up. Then reverse the movement. But don't get up all the way. Keep your body in a half squat so that you can return to a lounge chair more quickly and keep your pecs moving. Do a set of eight reps. During push-up workouts, use explosive movements that raise your hands off the floor. Try clapping on the top of the lounge chair for more cardio. Do a set of 10. Still ask your doctor for the last word before starting any of these exercises.