Chest Workout At Home

These chest exercises ensure the best form

“He used to be firmer, somehow.” When it comes to the shape, size, or firmness of their breasts, most women are unhappy. There is an alternative to having your breasts lifted by a plastic surgeon. Breast lift without surgery? That is also possible!

The female breast is supported by the surrounding muscles. Chest training can lift and tone your chest. We’ll walk you through the finest workouts for a stronger, fuller breast. With Chest Workout at Home, you’ll get results fast if you stick to the chest workout plan – so go for it!

Chest training: your new workout routine

  • If you want to train your chest muscles, it is important that you warm up for 5 minutes. Or simply integrate the chest exercises into your usual training. Think of comfortable, elastic sportswear.
  • Do 8-12 reps per set and 2-3 sets for each exercise.
  • Keep the rest between sets short to increase the intensity.
  • Repeat the entire workout 3-4 days a week.

Read Also Flat Stomach Exercises.

Chest muscles train by bench press with dumbbells:

Starting position: Lying on a flat bench while holding two dumbbells in each hand. Lift the dumbbells till they are above your collarbone and then lower them back down. Press your shoulders, head, and hips firmly into the bench to ensure your body is stable during the exercise.

  • Slowly and controlled lower both dumbbells until they are mid-chest.
  • Then, as you exhale, use your chest to push the dumbbells up. When you’re at the top, squeeze your chest and hold your position for a second.
  • Then slowly come back and bring the dumbbells to the starting position.
  • Repeat this exercise as often as your chest training plan calls for.

Chest rise with incline dumbbell presses:

Starting position: Lying on an incline bench with a dumbbell in each hand. Raise the dumbbells straight up until they are over your shoulder joint. The dumbbells should touch at the highest point of the movement. Press your shoulders, head, and hips against the bench to stabilize your body.

  • Slowly and controlled lower both dumbbells until your forearms are in a vertical position and the dumbbells are at shoulder height.
  • Using your chest, push the dumbbells up in a flat arc as you exhale. At the peak of the movement, squeeze your chest for one second.
  • With that, begin to slowly come back and bring the dumbbells back up to the starting position.
  • Repeat this exercise as many times as called for on your chest training plan.

Dumbbell flys on the incline bench – for a breast lift:

Starting position: Lying on an incline bench set at 45 degrees. Hold a dumbbell in each hand and extend your arms overhead with your elbows slightly bent. Twitch your wrists while keeping your palms facing your body.

  • Take a deep breath and lower both dumbbells in a slow, controlled manner. Your arms need to stay straight – just lower your arms with the dumbbells! Continue the movement until your hands are almost parallel to the floor.
  • Pause briefly and as you inhale, slowly and controlled lower the dumbbells back to the starting position until they lightly touch. Squeeze your chest and hold for a brief period of time at the peak of the movement.
  • Slowly make your way back and raise the dumbbells to the beginning position.
  • Repeat this exercise as many times as indicated on your chest training plan.

Read Also Our Guide To A Bigger Butt.

Chest workout at home:  

Push-Ups:

Starting position: You should position your arms outstretched, around 3 feet apart, and at right angles to your torso while lying face down on the ground or on an exercise mat. Throughout the workout, maintain a straight back.

  • Allow your body to sink almost to the floor by bending your elbows.
  • Push off the floor and return to the starting position by tightening your chest muscles.
  • Repeat this movement as often as indicated on your chest training plan.

Tighten your chest with push-ups to side armrests:

Starting position: Start by performing pushups on the ground or an exercise mat.

  • Do a push-up, but before you reach the highest point, twist your body to one side and lift the opposite arm up. Hold this position for a few seconds.
  • Resuming where you left off, perform the motion again, this time on the opposite side.
  • Repeat this exercise as often as your chest training plan calls for.

IMPORTANT: When doing chest training, make sure that the weights are heavy enough. They should be chosen for each exercise so that you can do between 15 and 20 repetitions per set. If you can do more, the weights are too light; if you can do less, they are too heavy.

To optimally support muscle building, we recommend our Fit Pro Whey Protein. It has a particularly high proportion of BCAAs and is a highly effective amino acid professional, thus ensuring sustained muscle growth.

Read Also Fitness Exercises For Your Full Body Workout.

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