The pectorals are one of those muscles that can be developed progressively through constant push-up exercises. Obviously, a large number of tools and machines can be used inside the gyms, but even without the aid of these tools, within the walls of the house it is possible to strengthen and tone the bibs with targeted exercises.
In this article, we will provide you with some important tips and pointers for strengthening your chest muscles from the comfort of your home.
Pectoral exercises at home without tools
One of the simplest exercises that you can do at home without the need for tools and equipment, extremely effective for strengthening the pectorals is certainly represented by push-ups. This exercise is also commonly referred to as push-ups. Push-ups are very effective exercises that allow you to train and strengthen not only the pectoral muscles, but also the triceps and anterior deltoid.
You can perform various types of push-ups: the exercises vary in intensity and difficulty. These exercises can be safely carried out from home by both men and women. The only tool we recommend you use to perform push-ups is a classic mat: alternatively, you can perform push-ups on a soft surface or even on a lawn.
Free body bends, classic push-ups
The first exercise for strengthening the chest that we want to show you is represented by classic push-ups. To perform this exercise, you will need to place your toes on the ground (preferably soft), keeping your feet close or slightly dilated so that balance can be improved. Hands will also need to be placed on the ground at chest level. Once you have perfected the position, you will have to slowly lower your body towards the ground, almost touching it with your chin.
In the classic push-up exercise, the descent phase should be slower than the ascent phase: thanks to the different speed you will be able to make the most of the effectiveness of the exercise. Throughout the exercise it will be important to keep the abdomen stiff, avoiding arching the back as much as possible. While performing this and other push-up exercises, if you experience discomfort or pain in your joints, it is important to stop the exercise immediately and seek the assistance of a professional personal trainer if possible.
Push knees to the ground
Another extremely effective exercise for strengthening the pectorals is represented by push-ups or push-ups with knees on the ground. In fact, it is a simplified variant of the classic arm bending exercises. The position is the same as the exercise previously illustrated, the only difference is that in this case the knees will be resting on the ground.
With this postural configuration, the effort made during the push-up exercise will be significantly less than that which characterizes classic push-ups. Precisely because of the limited effort required, knee push-ups are an exercise particularly suitable for those who are doing push-ups for the first time.
Hands-on push-ups
And again, an effective exercise for strengthening the pectorals is certainly represented by push-ups with closed hands; this exercise is expressed in movements almost identical to those regarding the exercises previously described. The only postural difference is represented by the position of the hands. In classic bending, the hands are in fact wide and positioned at chest height. In this exercise, the hands should be positioned closer together.
Raised push-ups
Another variation of push-ups is the raised push-up. This is a more complex exercise than the previous ones, suitable for more trained people who are used to these types of exercises.
For elevated push-ups you will need to get a step (you can also use a chair or stool). Place your feet on the raised surface and perform push-ups while keeping your hands on the ground.
Exercises for low pecs with weights and dumbbells
To tone and strengthen the pectorals, in addition to push-ups, you can do some exercises with the help of weights and dumbbells; these exercises are particularly effective for strengthening the lower pectorals.
One of the best workouts to strengthen the chest with dumbbells is the so-called cross exercise: to do it, in addition to dumbbells you will need a bench. This exercise consists in performing arm distension, with a work of strength and endurance that will affect the chest. Lie on your back with a dumbbell in each hand and spread your arms out, in line with your shoulders (cross position). The palm of the hands must be turned upwards and the hands must then be reunited above the chest, keeping the arms extended. The arms should then be returned to the starting position.
FGM04: the best slimming clothing commercially available
In addition to a calibrated and constant workout, to slim and tone the pectorals and other muscles of the body, it is very effective to wear slimming clothing. FGM04 is your trusted partner for purchasing the best slimming clothing available on the market.
For your home or gym workout, discover the sophisticated and captivating look of our special Ikonic line. A wide range of products is also available in our digital store. anti-cellulite and slimming shirts, slimming bodysuits, and again anti-cellulite leggings.
