How To

How to Get Big Chest at Home

This is a small guide on how to train hard and well-defined pecs at home without having to be a member of a gym. 
Your own four walls offer far more possibilities than you think – and ultimately, the success is less a question of existing equipment but much more of the will and perseverance. Enough theory – now for the practical part: 

Here are three different exercises that anyone can easily do at home.

  1. The “classic.”
    pushups This is the basic exercise par excellence, it trains the upper and lower pectorals equally and is responsible for building mass. 

    Execution: You go into the typical push-up position (important: hold the buttocks up and keep tension), then lower the body evenly until the nose tip can touch the ground. Then you pushed yourself again slowly and controlled upwards. 

    Repetitions: Beginner approx. 3-5 per set (3 sets total), Advanced: 10-50 per set (3 sets total)

2. The “oblique” pushups
They work like the classic ones, except that you pull yourself away from a table or other raised object. This exercise will take more stress in the upper areas of the chest. 

Repetitions: Beginner approx. 3-5 per set (3 sets total), Advanced: 10-50 per set (3 sets total)

3. “Flying” movements
Lie flat on your back (possibly underlay a blanket) and stretch both arms horizontally away from you. Then you try two equal, medium-weight items (beginner 1-2 kg, advanced: 3-10 kg heavy), which can be easily grabbed (bottles, iron parts, bags filled with sand, etc.) to slowly lead up to The hands meet centrally above the head – then down again and then back up. This conclusion is good – especially at higher repetition rate – good for the emphasis on the pectoral contours. 

Repetitions: 10-20 per set (3 sets total)

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