Do you want to tone your pecs by training at home? Did you know that it is possible to do exercises for the pecs without material? Today we want to give you an example of a chest exercise routine that you can do at home and without the need to use equipment. You are ready? Let’s start!
Pectoral exercises routine at home:
Diamond push-ups: push-ups are one of the best exercises for strengthening your upper body. There are many variations so that you can involve the different muscles and so that you do not get bored doing the same type every time. Like for example diamond push-ups. It involves putting your hands together on the ground, one next to the other at chest height. Put your thumb and index finger together so that they form a diamond. When it comes down, it is important that you control the movement so that you do not lose your balance.
Tiger bend push ups: this is another of the push-up variants, it is the tiger push-ups. In this case, you must place your hands on the ground with your fingers facing forward, you have to bend your elbows until your forearms rest on the ground, this will allow you to have a greater range of movement, which will make you work more intensely.
Ceiling lift: This is an exercise that combines a series of movements. You have to start by doing a push-up and when you go back up, you have to raise one hand, for example, the right one, and take it towards the ceiling, turning your trunk to help you with the movement. Then do another push-up and do the same thing, but raising your left arm.
Palm pressure: stand with your legs hip-width apart, slightly bend your knees and bring your palms together at chest height, with your thumbs touching your chest. The forearms should be parallel to the ground. Now press one hand with the other for a few seconds, then stop and repeat the exercise.
Scissors with the hands: continue standing, with the legs separated the width of the hips, bending the knees a little more, in a semi-squat position. She now stretches her arms forward, parallel to the ground and begins to move her arms simulating the movement of the scissors. Passing one arm above and the other below, do not force the movement too much so that you do not hurt yourself.
Plank: This exercise is perfect for strengthening your entire body. To do this you have to lie face down, resting your forearms and the tips of your feet on the ground. With the rest of the body, without raising your back, you have to hold the position for at least 30 seconds.
These are all the exercises that we propose to strengthen the pecs without material at home. Do 3 sets of 12 repetitions each, with a 30-second rest. Remember that you must stretch so that the muscles can begin to recover, to return to normal levels and to avoid soreness. You can take advantage of the moment to meditate for a few minutes. In our online gym you will find a room dedicated to this part of the training.
Tips for starting and progressing with pec exercises:
At first you may find it difficult to do some of the exercises that we propose in this routine, if you are not used to it, it is normal.
For people who are starting to train it is always recommended not to use weight, it is better to focus on the technique to learn how to do it correctly. Once you learn how to do them, you can add weight or do more complicated variations.
You can do the exercises with your knees on the ground to make it easier for you to do the movements.
Another recommendation is that you progressively increase the number of repetitions and series, this is a perfect way to improve your training and improve your physical capacity. In addition, you must accompany the exercises with a healthy diet, drink enough water, lead an active lifestyle, with the least stress.
We know that it is difficult not to be stressed, for this reason we recommend you do training sessions such as yoga or pilates. They are disciplines that help to relax, meditate, connect body and mind and relieve the tensions that we accumulate throughout the day while we exercise.
For the diet, you can make one of our nutritional plans, in our home training app you will find three different diets: anti-stress, cardiovascular or strengthening. Choose the one that corresponds to your sporting goals.
It is important to emphasize that a healthy diet should not be temporary until the goal is reached, but should be part of a healthy lifestyle. So once you start, we encourage you to continue eating healthy always.
Complete the chest exercises that we have taught you in this post with exercises from other disciplines so that you can achieve a complete routine and a healthy body.