Chest workout bodyweight: To Build a Massive Chest in Just 4 weeks. Nowadays everyone wants a bigger, better, and massive chest. In this article, I will write about the complete chest workout plan for everyone. You can do this anywhere.
There is a reason Mondays have been coined International Bench Press Day. Lifters around the world who desire well-developed pectorals prioritize their workouts by training their chests first each week.
While most chest workout bodyweight is consumed with building the upper, middle, and lower areas of the pees to their potential, women tend to be less concerned with chest development.
However, a subtle line of muscle traversing the sternum can be quite attractive on a woman, and given that multijoint chest workout bodyweight also can serve as great triceps builders, it makes sense for women to incorporate pectoral movements into their routines.
Chest Workout Bodyweight training is well suited for chest training; all you need is a floor and you're good to go. It's essential that you pay attention to feeling the pectoral muscles working during multijoint pressing movements.
Otherwise, the triceps and front deltoids can take over and rob the pecs of their neural activity. Bodybuilders refer to this as developing a mind-muscle connection, and it's one of the most important techniques you can use to enhance muscle development.
Chest Workout Bodyweight Muscles
The pectoralis major has three functional subdivisions the upper, middle, and lower regions. The upper region is referred to as the sternoclavicular head because of its attachment to the clavicle.
While the lower two regions are sometimes referred to as the sternocostal head because of their attachment to the ribs.
What are the chest workout bodyweight muscles:
Major chest workout bodyweight muscles are upper & lower muscles, to be even more accurate, researchers have found that the pectorals consist of six functional subdivisions that are recruited uniquely according to their lines of pul1.
The pectoralis major serves as a transverse adductor of the shoulder (used when throwing a ball sidearm), a shoulder adductor (used during a cable crossover), and an internal rotator of the shoulder (used in arm wrestling).
The pectoralis minor is a small muscle under the pectoralis major that protracts, downwardly rotates, and depresses the scapula. It is trained during its stabilizing function during chest workout bodyweights, such as dips.
The pectoralis minor is often tight, which can alter posture and restrict proper scapular function during overhead pressing movements. For this reason, it's a good idea to regularly perform pec stretches.
Chest Bodyweight Exercises
For maximal pectoral development, a variety of chest workout bodyweight is warranted because certain exercises are better suited to developing the upper, middle, or lower regions. It may be possible to develop the inner and outer pectoral regions as well; however, research has failed to confirm this.
Women who seek defined pecs should focus on upper-pectoral development because this area is more visible on a woman's body than the middle or lower pecs.
Many men develop adequate middle and lower pectorals through frequent bench pressing and push-up performance and should focus on upper pectoral development for balanced aesthetics.
While the push-up, referred to as a press-up in some countries, is arguably the most popular bodyweight exercise and certainly the most common chest workout bodyweights, it's important to progress to more challenging variations of the exercise for continued results.
There are dozens of types of push-ups, and I have included the most effective push-up variations to allow you to achieve your goals.
Bodyweight Chest Exercises No Equipment
Moreover, it's critical that you learn the proper way to perform a push-up from the get-go because a vast majority of chest workout bodyweights perform this movement incorrectly. I distinctly remember when I started performing push-ups.
I was 15 years old and could barely manage three sets of six repetitions. I'm pretty sure my form wasn't up to par back then either. Fortunately, I stuck with it and didn't give up. Fast forward to today, I'm now able to perform 60-85 nonstop push-ups.
A nice fringe benefit of push-up performance is the core stability that comes along with it.
Chest workout bodyweight pectorals also are involved in many sports actions. Pushing opponents forward as in American football or sumo wrestling relies heavily on the pees.
Straight punching as in Ajab or right cross involves the pecs, as does arcade punching such as hooks or uppercuts.
Tennis, volleyball, racquetball, and handball actions involving overhead and swinging motions across the body such as serving, forehand strokes, and spiking, involve the pectorals, as doing throw motions in baseball and American football.
A shotputter and discus thrower require strong and powerful pectorals to heave their implements the maximum distance. Mixed martial arts rely on the pecs for striking, clinching, takedowns, and grappling.
Gymnasts and swimmers require strong pectorals for various maneuvers and strokes. Even track and field athletes train the pecs because a strong upper body can increase speed.
Some strength coaches prefer various types of push-up exercises to barbell bench pressing because they feel it's a safer and more natural movement pattern.
Many feel that the requirements of the scapular stabilizers during the movement create strong and healthy shoulders and safeguards against injury. The push-up is also a military training staple.
Gymnasts are often able to perform a bench press with twice their body weight despite the fact that they never bench press; their extremely strong upper bodies are developed through frequent push-up and dip exercises and grueling event practice.
For optimal sports performance training (chest workout bodyweight), explosive pressing exercises are easy to perform through push-up movements that lend themselves to clapping and plyometric (repeated explosive movements) variations.
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Execution
1. Place your hands slightly wider than shoulder-width and your feet close together on the ground with your body in a straight line from heels to head.
2. With the arms at a 45-degree angle, the hands positioned directly under the elbows, the glutes and abs contracted, and the entire body tight, lower yourself until your chest touches the ground.
3. Reverse the movement and raise your body until your elbows lockout.
*(Push up is best chest workout bodyweight)
Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdomen
Exercise tips
Second, to the biceps, the pectoralis major is the muscle men most want to develop, as evidenced by our obsession with push-ups and bench presses.
But this chest workout bodyweight isn't all show and no go. Push-ups build upper-body strength and power, which transfers to punching and pushing power.
Make this a full-body exercise by engaging the core and keeping the glutes squeezed as tightly as possible throughout the set. Many people sag at the hips, place their elbows too wide, and fail to use a full range of motion.
By engaging the glutes and abs, you'll prevent the hips from sagging. Place your arms at a 45-degree angle from your body (abducted position) and make sure your forearms and hands are directly under the elbows for maximum shoulder joint health.
Look down to keep the neck in a neutral position to perform the chest workout bodyweight.
Lower all the way and come up all the way for correct performance, which allows you to also strengthen the shoulder stabilizers and keep the shoulders healthy for years to come.
The short-lever push-up is a good variation for beginners because it uses about 20 percent less bodyweight than a regular push-up, thereby making the exercise easier. Keep the arms tucked and the body straight as you perform the push-up from the knees.
The wide-width push-up targets the pectoralis muscles differently than the regular push-up, one of the best chest workout bodyweight.
To perform this movement, place the hands higher and wider on the floor compared to the standard version.
Safety tip: Use very sturdy, well-grounded props for this exercise.
Execution
1. Place your feet on top of a couch, chair, or box and your hands on top of two chairs positioned slightly wider than shoulder-width apart. You also could use objects such as a weight bench and two sturdy boxes.
2. Keeping the body in a straight line and glutes tight. descend until you feel a stretch in your pees.
3. Reverse the movement and push your body up until your elbows lockout.
Muscles Involved:
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdomen
Exercise Tips
The elevated push-up is an advanced variation of chest workout bodyweight push-up, allowing an increased range of motion at the shoulder joint.
This equates to more muscle activation and ultimately more muscle mass. You don't want to aggravate the shoulder joint, so go only a few inches or centimeters deeper than you would during normal pushups.
The forearms should remain perpendicular to the floor and the hands placed at a medium width.
Exercisers who wish to take advantage of the extra range of motion provided in elevated push-ups but aren't quite strong enough to perform them.
Can use the short-lever elevated push-up, which is performed with the knees, not the feet, on a couch or chair.
Execution
1. Place your hands on top of a sturdy chair or table slightly wider than shoulder-width and your feet close together on the ground.
2. Keeping your glutes contracted and your body in a straight line, lower yourself until your chest touches the chair or table.
3. Reverse the movement and raise your body until your elbows lockout.
Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdomen
Exercise Tips
This is a great beginner variation because it allows you to perform the movement with proper core activation and accustoms you to keep the body long and straight.
As you progress, perform the movement from a lower table or chair to bring yourself closer to the ground. Eventually, you'll be able to perform push-ups from the floor.
The feet-elevated push-up is an advanced pectoral exercise that uses a greater percentage of body weight and changes the angle to make the movement more like an incline press, thereby activating more upper-pectoral musculature.
Although you need to go deep for maximal effectiveness, try not to look up too much at the bottom of the movement so you don't hyperextend the neck.
Execution
1. Begin in a standard push-up position, feet close together with toes on the floor, hands under shoulders.
2. As you descend into the push-up, lean to one side, placing more stress on the side that you're leaning toward.
3. Push up to lockout and alternate on the other side.
Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdomen
Read more: A Complete Guide to Exercise for Beginners
Exercise Tips
The side-to-side push-up is an advanced variation that places more stress on the targeted side. The side you are targeting will take on about 65 percent of the load while the other side will take on about 35 percent.
Moreover, this variation provides a challenging core workout because it's difficult to maintain proper body position throughout the movement. Try to resist excessive lateral and rotary spinal motion during the set.
You can use two paper plates on the carpet to perform the sliding side-to-side push-up. (Also you could use commercially available sliding exercise discs or, on a slick floor, small hand towels).
This is a highly challenging shoulder and core movement. Alternate hands, performing a push-up with one arm while sliding the other hand up in front of the body. Control the core and prevent excessive shifting and twisting.
Side to Side Push Up Complete Beginners Guide
One-arm push-ups
1. Take a wider-than-normal stance. Place one arm under your body and grab your upper outer leg with the non-working arm.
2. Lower your body while keeping the grounded arm tucked in close to the torso, keeping the body straight, the core tight, and the hips square.
3. Lift yourself to lockout while preventing excessive lateral and twisting motions.
Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdominal, internal oblique, external oblique
Exercise Tips
The one-arm push-up is the most challenging push-up variation included in this book. It is very difficult. Build up to performing this movement by starting with a short lever position from the knees or from a torso-elevated position with the hand on a sturdy table or chair.
Also, you can simply lower your body by performing controlled negatives (lower yourself slowly) until you're able to push yourself back up properly.
Control the side-to-side and rotary motions with strong core contractions.
You can perform self-assisted one-arm push-ups by placing one hand on top of a sturdy chair, weight bench, or stair and relying on the other arm, hand on the ground, as much as possible to execute the push-up.
The hand on the chair or bench provides the minimum amount of resistance to help you achieve the repetition.
This is an effective movement and serves as a valuable intermediate exercise between two-arm push-ups and one-arm pushups.
Clapping Push-Up
1. Begin in the standard push-up position with feet close together and arms slightly wider than shoulder-width.
2. Lower the body and then propel the body upward as forcefully as possible, keeping the feet on the ground.
3. Once airborne, clap the hands together and then catch the body in the standard push-up position.
Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdominous
Exercise Tips
The clapping push-up is an excellent upper-body plyometric movement that builds power and elastic strength in the shoulders, chest, and triceps.
This is important for striking sports such as boxing and sports in which you push opponents forward such as American football.
Do not let the quality of repetitions erode as the set progresses. Keep good form and make sure the movement stays athletic by sticking to fewer than six repetitions per set and focusing on maximum power generation.
Variations
1. Knee Clapping Push-Up
People who struggle with clapping push-ups will find the knee clapping push-up easier. The variation shortens the lever and makes the movement easier since you perform this movement from the knees instead of the feet.
But don't write this variation off as less effective than the standard clapping push-up. It uses less body weight, which means you can push your body up higher.
Some folks are powerful enough to push their body back up to a tall kneeling position.
2. Whole-Body Clapping Push-Up
The whole-body clapping push-up is the most advanced variation of the mix because it requires incredible upper body explosiveness and core strength.
The goal is to spring the body upward with enough power to propel the entire body off the ground. Aim for maximum height and maintain the quality throughout the set.
Land properly by having the feet touch the ground first and then absorbing the impact through eccentric contraction of the upper body pressing muscles.
Chest Dip
1. Begin with the hands placed on the backs of two chairs or tables and the knees bent so the feet are off the ground. Instead of chairs or tables, use parallel bars or chest dip bars, if available.
2. Keeping the forearms relatively vertical, lower the body until you feel a big stretch in the pees. Slightly lean forward.
3. Reverse the movement until the arms are locked out.
Safety tip Use very sturdy props or, if available, parallel bars.
Muscles Involved
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Pectoralis minor, rhomboids, levator scapulae
Exercise Tips
The chest dip exercise is an advanced pectoral movement that requires tremendous upper-body strength, especially for larger people.
Most people fail to use a full range of motion during this movement and therefore do not receive an up-Limal workout.
Keeping the forearms perpendicular to the floor while leaning the trunk forward places the tension on the pectorals and spares the elbows.
Keep the elbows tucked into the body and don't let them flare outward. Go deep but not so deep that you aggravate the shoulder joints. Use the triceps up top to lock out the elbows.
Sliding Fly
1. Begin in the standard push-up position with both hands on paper plates, flared out slightly. Instead of paper plates, you also could use commercially available sliding exercise discs or, on a slick floor, small hand towels.
2. Lower the body while sliding the arms out away from the body until the chest touches the floor.
3. Push the body up to starting position.
Muscles Involved
Primary: Pectoralis major. anterior deltoid
Secondary: Biceps IJrachii, triceps IJrachii, rectus abdomen
Exercise Tips
The sliding fly is an excellent way to target the pectorals. This movement is advanced and you may have to focus on controlled negatives, which involve lowering the body slowly. before you can perform them properly.
In this case, you could perform a controlled negative from your feet and then drop to your knees and perform the concentric (positive) portion until you are able to do the exercise from the feet for the entire repetition.
Make sure you're stretching the pecs and keeping the body in a straight line. Ensure that this movement is a fluid gliding motion and not choppy.
The sliding fly screen door: Watch the guide
Variations
Short-Lever Sliding Fly
Another way to learn this movement is to shorten the lever and perform this movement from the knees instead of the feet.
This will allow you to work your way up to performing standard repetitions and will allow you to use the good form from the get-go.
The Bottom Line:
Chest workout bodyweight, Build a Massive Chest in Just 4 weeks hope you enjoy the article. This is the complete guide of BETTER, STRONGER, BIGGER, chest. Hope you enjoy this article.
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2 Comments
Every ladies who works out is after a back and chest workout for ladies at home but to build one you don't have to spend hours and hours benching in the gym. You can build a seriously impressive pair of pecs at home, if you know how, and we're here to teach you.
ReplyDeleteTop post. I look forward to reading more. Cheers chest exercises to lift breasts “Nice Post. It’s really a very good article. I noticed all your important points. Thanks"
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