Chest Workout at Home With and Without Equipments

Chest Workouts At Home

Hello guys, today we’ll discuss the reasons “why your Chest is not growing “as well as some of the best Chest Workout at Home With and Without Equipments. The chest is one of the most important and biggest muscles of the upper body.

The most important thing for chest shape and mass are selecting very effective exercises which cover your entire chest. In this blog, we’ll be telling you the best exercises with and without equipment as well as the best technique to perform all those exercises.

Chest Workout for mass
source

Reasons Why your Chest is not Growing

You’re Overtraining:

It is the most common mistake done by people these days. Overtraining leads to massive fatigue.

When you overtrain your muscles they stop supporting you and you lose your mind and muscle connection, as a result, you’ll not be able to perform the exercises in good form. Due to which you’ll not get the results according to your hard work.

This may sometimes lead to disappointment as well as it will break your motivation towards Workout.

Also, if you want to be motivated towards the workout all the time do check my blog“how to stay motivated towards workout”.

effect of overtraining on chest workout
source

You’re not lifting heavy:

You must lift as heavy as you can without getting out of the form if you want to build a good looking chest.

When you lift heavy a lot of blood rushes to the muscle due to which the muscle breaks very quickly. And after rest when these muscles recover they get bigger and stronger.

Heavy Chest Workout
source

You’re not taking Proper Rest:

If you are training heavy and in a good form then you must take proper rest so that your body and muscles get enough time to recover. The best time for the body to recover is when you sleep.

You must take enough sleep (at least 8 hours a day) so that your muscles can recover and again you can train hard the next day. Also, you must not train on a regular base, you should take at least one daybreak in a week. So, your muscles do not feel fatigued.

proper rest

Things to keep in mind while Chest Workout

Slow Negatives:

You should do slow negatives, as eccentric training produces more damage to the muscles. Also by doing slow negatives your neuromuscular control will be increased as well as you will have a greater range of motion.

Selection of proper weight:

You must select a proper weight that you can lift without losing the form of the exercise you are performing.

If you are lifting heavy but your position and form are not correct that will not be beneficial for you. So, if you want optimum results from any workout you must have good knowledge about the weight selection.

weight selection

Train all parts of the Chest:

The Chest muscle is further divided into 3 parts:

  • Upper Chest
  • Lower Chest 
  • Middle Chest

In order to develop overall good pecs, you have to target all of them equally. If you will not train any of them, you will lose your chest’s proportion and you’ll look funny. So, to avoid that you have to train all the parts of the Chest equally.

Chest Workout Without Equipment:

Normal Pushups:

Sets:4

Reps:12

Tempo:3-1-2-0

Rest:60 sec.

normal pushups
source

Wide arm pushups:

Sets:4

Reps:12

Tempo:3-1-2-0

Rest:60 sec.

wide arms pushups
source

Incline Pushups:

Sets:4

Reps:12

Tempo:3-1-2-0

Rest:60 sec.

incline pushups
source

Decline Pushups:

Sets:4

Reps:12

Tempo:3-1-2-0

Rest:60 sec.

decline pushups
source

Explosive pushups:

Sets:4

Reps:12

Tempo:3-1-2-0

Rest:60 sec.

chest workout
source

Chest Workout With Equipment:

Bench Press:

Sets: 4

Reps: 12

Tempo: 4-1-2-0

Rest: 90-120 sec.

bench press
source

Incline Bench Press:

Sets: 4

Reps: 12

Tempo: 4-1-2-0

Rest: 90-120 sec.

incline bench press- best chest workout
source

Decline Bench Press:

Sets: 4

Reps: 12

Tempo: 4-1-2-0

Rest: 90-120 sec.

Decline-Bench
source

Incline Dumbbell Fly:

Sets: 4

Reps: 12

Tempo: 4-1-2-0

Rest: 90-120 sec.

incline fly
source

Decline Dumbbell Fly:

Sets: 4

Reps: 12

Tempo: 4-1-2-0

Rest: 90-120 sec.

decline fly
source

Cable Cross-Over:

Sets: 4

Reps: 12

Tempo: 4-1-2-0

Rest: 90-120 sec.

chest workout
source

 

Also, if you’re finding any problem to grow your arm size you can check my blog“how to get bigger arms in 6 weeks” and if you have a lot of chest fat that you’re not able to get rid off then do check my blog “how to lose chest fat without surgery”

If you found this blog beneficial and worth reading please share it with all your friends as well as your family members. And if you have any queries or suggestions please do comment in the comment section.

Thank You!

Be the first to comment

Leave a Reply

Your email address will not be published.


*