There has always been the idea that lives within minds of those starting out that the first thing you need to do to obtain that perfectly sculpted chest is hit the bench press machines and max out the weight to where you can only push out maybe 6 Reps. That couldn’t be farther from the truth.
Getting that perfectly chiseled look can just as much come from well isolated workouts done at home that can be executed virtually anywhere as long as you are practicing good technique and keeping consistent with a good chest workout routine.
Warming up is just as important as the workout itself. There are several things you can do that will maximize your workout and help you increase the gains you are looking to obtain.
- Pre-workout Supplements –
- Taking pre-workout supplements can make the all difference during the workout especially when pushing out those last few Reps. Doing this 20 to 30 minutes before a workout will give time to warm up right before the supplement takes effect. I highly recommend trying out a few different supplements and finding one that is right for you.
- Taking a quick walk or light jog –
- This will increase the heart rate and pump more blood to the muscles helping you to warm up right before stretching out the muscle group. You won’t want to jump right into stretching before being warmed up because it will increase you’re likelihood of injuring the muscle.
- Stretching –
- There are several stretches you can do during your warm up. The first and easiest and most effective of these stretches for your chest would be to find a doorway, place your arms on the outside of the door jambs and slowly lean forward and hold for 30 seconds. You can place your hands higher to stretch the lower chest or place your hands lower to stretch the upper chest region.
- Make sure you aren’t working out on an empty stomach-
- I’m not recommending eating a thanksgiving sized meal until you pop, but when strength training your goal is to tear the muscle in order for it to rebuild stronger. This takes a toll on you and your body will immediately try to pull its resources together to heal itself which will require some energy. If you haven’t provided your body with something then it will try to pull its resources from what you have available and that might cause you, especially when starting out, to feel fatigued or even light-headed and you won’t be getting the most out of your work out.
Training For Strength By Isolating Regions Of The Chest
Each work out I’m listing will help isolate certain region of the muscle in order for you to get the best from you home chest workouts. A lot of these workouts do involve having free weights and if you do not own a set I highly recommend looking into investing in your workouts by purchasing some.
The chest is a larger muscle group and Isolating each region will be critical in achieving that perfectly sculpted chest that you’ve been working towards. In chest workouts the exercises done with free weights will be more effective in helping you achieve that goal long term.
The chest is primarily broken up by the upper chest, the middle chest, and lower chest. Targeting those regions through each exercise will increase your strength overall, and give you a more symmetrical look. Focus on these three regions and make sure your form is correct in each workout.
At Home Chest Workouts
- Workouts Without Equipment –
- 15 Regular push-ups – Its important to keep good form here, you want to keep your back and spine as straight as possible. If you cannot push out every rep to the fullest while keeping good form then keep the reps lower while keeping form until you’ve built up the strength.
- 15 Decline Push ups – The goal here is to isolate the upper chest region. Elevate your legs on a bench, chair, couch, etc. and get up the push up position. Same rules apply, you want to keep your back, neck, and spine as straight as possible.
- 15 Chest dips – Now we’re starting to isolate the lower chest. You will need two stools or chairs that are counter height to achieve this one. Place two chairs or stools (NOT SWIVEL STOOLS) on either side of you. Place your hands on both chairs/stools and cross your legs behind you as you press-up and dip down. Keep your feet off the ground.
- 15 wide push-ups – Same rules apply, keep your back straight.
- 30 seconds of chest flys 4 sets – This is for those with hard wood floors or any slicker floor. Get into a modified push up position (basic push up position with knees on the ground) with two pieces of cloth (microfiber works best) and place one in each hand. While keeping your arms straight slowly let them slide outwards as if you were doing negative reps on chest flys in a controlled manner for 30 seconds until you’ve reached the floor. Repeat 4 times.
- Workouts With Equipment –
- 15 Dumbbell press – Lay on a bench with your feet flat on the floor. Start with your elbows bent in a position that mimics holding a barbell. Keep wrists parallel to one another as you come up and bring the dumbbells close together but not touching.
- 15 Incline Dumbbell press – Same form just inclined this time, when pressing upwards you want the dumbbells to be directly over the top of your chest.
- 15 Decline Dumbbell press – Exact same concept as the previous two work outs only this time when pressed up your dumbbells should be directly over the lower chest in a declined position.
- 15 Dumbbell Flys – Lay flat on the bench and extend your arms bent slightly to reduce stress, keeping your arms extended bring the dumbbells over the body with palms facing towards each other.
NOTE: Be sure to exhale at the end of every rep!
Cool Down & After Workout Routines
Now after your chest workouts are done its time to bring your heart rate back down. Here are a few things that I like to do that will help bring your heart rate down, and help prepare your muscles for recovery.
- 3 – 5 Minutes of light jogging
- Focus on stretching – as long as five or more stretches are done I feel good but be sure to switch it up on cool down.
- Stretch the chest afterwards
- Stretch out your gluts and hamstrings
- Calf Stretches
- Groin stretches
- Protein Up! – Within 15 minutes after a workout your body is starting the healing process. This is the perfect time to replenish the bodies needs of proteins which will be vital to recovery.
Consistency Is Key
Keeping up with a good routine and staying committed is going to be one of your greatest keys for success. Rome wasn’t built in a day so keep pushing forward. Stick to a routine that works for you and stay consistent. As long as you can dedicate a little time each day you will start to see a difference.