7 Best Chest Workout To Built Chest Muscles Faster At Home

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Who doesn't want a great chest and a summer body but aren't able to get it because of high price of gym membership. 

Chest muscle not only helps you look good but helps you in your daily life. 

Working out chest means working out on pectoral muscles, also known as pecs. While pecs are your largest muscle of chest, there are actually several smaller muscle which support the pectoral muscle including the latissimus dorsi mucscle known as lats on the side of the chest and trapezius on the shoulder.


Here are some exercises that will help you get stronger and bigger chest without gym.

1. Push Up

This is the most common popular exercise for chest. Push ups targets your middle chest, core and abs and is one of the most effective workouts for chest.


To perform this exercise one need to position themselves on the ground placing the ventral side to the ground supporting with palm and toes only. Now slowly go all the way down by bending your elbow and slowly go to the initial position, while going down make sure that your hands make less then 75 degree with your shoulder to avoid injury.

Perform 12 to 15 repetitions and 2 to 3 sets.

2. Decline Push Ups

This exercise works on your upper chest, abs, biceps and shoulder.


To perform this exercise one need to place their toes on a higher level and palm on the ground. Now tighten your core and slowly go down same as push ups and then come to the initial position, make sure that your hands make less then 75 degree with your shoulder to avoid injury.

Perform 12 to 15 repetitions and 2 to 3 sets.

3. Incline Push Ups

This  exercise works on your lower chest, abs. biceps.




To perform this exercise one need to place their hands on higher ground and making an incline position from your body and start push ups, make sure that your hands are right beneath your shoulder and to avoid injury  make sure that your hands make less then 75 degree with your shoulder.

Perform 12 to 15 repetitions and 2 to 3 sets.

4. Diamond Push Ups

This exercise targets your shoulder, complete chest, triceps and core.


To perform this exercise you need to form a triangle with the palm toes on the ground hand on the ground slowly go down and then come up try to keep your hands close to your body while going down. This exercise will be quite tough for the beginners.

Try to do 5 to 8 repetitions in 2 sets(for beginners).

5. Wide Arm Push Ups

This exercise targets your triceps, chest and core.


These are similar to regular push ups except your hands are set up wider than your shoulder. Place your hand on the floor just wider than shoulder width and engage your glutes and tense your legs, bend your elbows to lower your body towards the floor, use your full range of motion to lower your chest in between your hands as close to the floor as you can, and then push your hand on to the floor and move away form the ground.

Perform 12 to 15 repetition and 2 to 3 sets.

6. Triceps Dips 

This exercise targets your triceps and chest.


To perform this exercise sit on the edge of a chair and grip the edge next to your hips, your fingers should pointed to you feet. Your legs should be extended and your feet should be about hip width apart form the hips touching the ground. Lower yourself until the elbows are bent between 45 to 90 degrees. Slowly push yourself to the back up to the start position and repeat.

Perform 12 to 15 repetition and 2 to 3 sets.

7. Cobra Stretch

This exercise is a form of yoga which stretches your core and provide flexibility to your muscle.



To perform this exercise, lay on your abdomen and raise from the waist with support of your hands keeping the lower body at rest, stretch as much as possible. Stay in the position for 30 seconds and bring your body back to rest. Breath naturally.

Tips
*Do not forget to take rest for at least 40 sec after every set.
*Take a high protein diet as it is necessary for building muscle,
*Taking a pre-workout meal helps boosts your performance.
*Stay hydrated during workout.
*Train your muscle at least twice a week.
*Give your muscles time to recover.

Thank you

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