Exercises and push-ups to tone the pecs at home
- Exercises and push-ups to tone the pecs at home
- Pectoral exercises at home without tools
- Free body bends, classic push-ups
- Push knees to the ground
- Hands-on push-ups
- Raised push-ups
- Exercises for low pecs with weights and dumbbells
- FGM04: the best slimming clothing commercially available
What are the best exercises and push-ups to tone your pecs from the comfort of your home without the need to head to the gym? In modern life the image of a person matters a lot: both men and women today pay great attention to their physical fitness, with particular reference to the tone of the muscles. Tonic and defined pectorals are certainly a symbol of beauty in both man and woman.
The pectorals represent one of those muscles that manage to develop progressively by means of constant push-ups. 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 give you some important tips and indications for strengthening the pectoral muscles from the comfort of home.
Pectoral exercises at home without tools
One of the simplest exercises that can be performed from home without the need to use tools and tools, extremely effective for strengthening the pectorals is certainly represented by the bends on the arms. This exercise is also commonly referred to as push-ups. The bends on the arms are very effective exercises that allow you to train and strengthen not only the pectoral muscles, but also the triceps and the anterior deltoid.
It is possible to 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 that we recommend you use to perform the bending on the arms is the classic mat: you can alternatively perform the push-ups on a soft surface or even on a lawn.
Free body bends, classic push-ups
The first exercise for the enhancement of pectorals that we want to illustrate to you is represented by the 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. Perfected the position you will have to descend slowly with the body towards the ground, almost reaching the latter with the chin.
In the classic push-up exercise, the descent phase must be slower than the ascent phase: thanks to the different speed you can 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. During the execution of this and other arm bending exercises, in case of discomfort or pain in the joints, it will be important to stop the exercise immediately and be followed if possible by a professional personal trainer.
Push knees to the ground
Other extremely effective exercise for the strengthening of the pectorals is represented by the bending or Knee push-ups 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 performed during the bending exercise will be much less than that which characterizes the classic bending on the arms. Precisely because of the limited effort, knee push-ups on the ground are a particularly suitable exercise for those who perform the bending exercises for the first time.
Hands-on push-ups
And again, an effective exercise for the strengthening of the pectorals is certainly represented by push-ups with narrow hands; this exercise is expressed in movements almost identical to those concerning 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 will have to be positioned closer together.
Raised push-ups
Another variant of bending with the arms is represented by the raised push-ups. This is a more complex exercise than the previous ones, suitable for the most trained and accustomed to these types of exercises.
For raised push-ups you will need to get a step (you can also use a chair or stool). Rest your feet on the raised surface and perform the bends while keeping your hands on the ground.
Exercises for low pecs with weights and dumbbells
To tone and strengthen the pectorals, in addition to the bending on the arms it is possible to perform some exercises with the help of weights and dumbbells; these exercises are particularly effective for strengthening the low pectorals.
One of the best workouts to strengthen the pecs with dumbbells is the so-called Cross exercise : To carry it out, as well as 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. Subsequently, the arms must be returned to the starting position.
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