Men's chest workout at home – building muscle during the corona crisis

Since many men have to do breast training at home due to the COVID-19 epidemic, there are some suitable exercises in this article. Precautions against the spread of the coronavirus escalate and at the same time increase stress among the majority of the world's population. It is therefore important to give priority to your health and well-being. Many people work from home due to the quarantine, while access to fitness is decreasing but the pantries have never been so full. However, this means that most men and women become isolated and sedentary, and are likely to let go of their previous healthy habits.

Ideas for men chest workout at home

feet on sofa pushups make men's chest workout at home

You are already familiar with the many health benefits associated with regular exercise. These include improved cellular and cognitive functions, reduced risk of metabolic diseases, weight loss, stress relief and more resilient bodies. So now more than ever, people need to move and stay active at home. This can take as little as 30 minutes a day and can be done right in your living room. So you may have to stay at home, but you shouldn't get lazy about it. Just because the gyms are closed, you don't have to miss your training.

well-trained man carries out breast training in the gym

Build up your pectoral muscles by running a training program in your home without special sports equipment. If you think you need to spend hours in the gym for this, these exercises can change your mind. So weights are not the only way for men to successfully implement chest training at home. You can use several techniques to develop your chest muscles and arms at the same time without having to lift dumbbells or barbells. So you don't necessarily need a gym for effective training. This is a very welcome opportunity as the coronavirus pandemic is likely to continue for longer.

Weekly training program

Motivated young man doing plank exercise men chest training at home

Go through the three simple phases of chest training listed here to add layers of new upper body muscles in just a few weeks. The first phase increases endurance, while the second increases your strength. Finally, the third phase improves explosiveness and speed so you can pack more muscle. The entire program is based on variations of the standard push-up, which is one of the most effective methods for men's chest training at home. While this is an extreme representation of built-up pectoral muscles that many men strive for, a strong, firm chest is equally important for men and women. However, this goes far beyond the fitness aesthetic. The chest area consists of two primary muscles – the large chest muscle and the small chest muscle. The former extends over the upper chest, adheres to the shoulder and sternum and has a fan-like appearance. The second, on the other hand, is a thin muscle that sits directly under the first.

body fat measurement build chest muscles man

Your pectoral muscles are one of the strongest muscles in your upper body and play an important role in pushing movements – from opening the door to lathering your hair in the shower. We know how important it is to start doing exercises that target the chest. When you exercise, you can be sure that you exercise these muscles by following a simple exercise program. So if you want to achieve more, you can try these body weight workouts and exercises at home.

Wide pushups for weeks 1 and 2


Do the first three chest exercises 2 or 3 days a week in the order given, with a break of at least 1 day between training sessions. Do three sets each, resting for 1 to 2 minutes in between. However, aim for the sets with 10 to 15 repetitions. If that is beyond your power, just do the best you can. The exercise is simply to do a standard push-up, but with your hands wider than your shoulders.

Alternating pushups for weeks 1 and 2


Make a change first. Start in the classic push-up position. Then move your right hand to the left until your two hands are side by side. Push your left hand further to the left until your hands are shoulder-width apart again. Do a push-up and repeat the process to the right. So these are two pushups, but only one repetition.

Diamond pushups for weeks 1 and 2


Do a push-up with your hands so close that the tips of your thumb and forefinger touch. That is the diamond shape. This variation is one of the best exercises you can do for men's chest workouts at home to improve the strength of your chest muscles. If you vary the position of your body and the length of the exercise, different areas of your muscles will be hit to achieve a balanced upper body strength.

One-armed pushups for weeks 3, 4, 5 and 6


Carry out these variations in two days a week. Complete 4 sets of each variation and then rest for 1 to 2 minutes between sets. Try again 10 to 15 repetitions per set, or as many as possible. You need a 10 to 20 cm high box or you can also use the stairs. Do a push-up with your right hand on the floor and your left hand on the box. Then change arms and repeat the process, which then completes a repeat. Whatever goes up must come down again. So these pushups will help you target your upper chest and deltoid muscles. This will also add more of your body weight to the exercise than a normal push-up, making it more difficult.

Dynamic pushups for weeks 3, 4, 5 and 6


Place your hands on a box in the diamond printing position described above. Then lower your body and explode from the box so that your hands land on the floor with the box between them. However, be careful with your chin. Then immediately lower your body and push it up explosively so that your hands land on the box again in the starting position. So you do a repetition. Believe it or not, if you slow down a movement significantly and take care of the right shape, you will get excellent upper body condition. If you slowly lower yourself into a push-up and push back slowly to your starting position, your muscle mass increases.

Men's chest workout at home with dumbbells

men chest training at home or in the gym butterfly exercise with

While bodyweight exercises are a practical and easy way to train your muscles with minimal effort, adding a little more weight in the form of dumbbells can take your chest workout to the next level. This next breast workout can be done at home or in the gym. You only need a pair of dumbbells. Adding weight also opens the door to a variety of other effective breast workouts, such as breast presses and butterfly exercise breasts. If you're new to this area, start with very light weights to master the technique first. When you feel safe, slowly increase your weight so that the last 3-4 repetitions are difficult to do. As with pushups, varying the position of the body when pushing the chest targets different muscles. Below are some important weighted moves.

Classic breast press


Lie down on a flat bench and hold the dumbbells in your hands. Extend your arms shoulder width across your shoulder. Breathe in slowly from this starting position and lower yourself until your elbows are at a 90 ° angle parallel to the floor. Then, as you exhale, push the weights back up to return to the starting position.

Inclined breast press


Lie on a bench with an incline in each hand with a barbell. Then, lift the dumbbells shoulder-width apart, stretch your arms, and twist your wrists so that your palms face each other. Keep control of the dumbbells at all times and slowly lower the weights as you inhale. Then exhale and push the dumbbells up using your chest.

Butterfly breast press


Lie on a flat bench with a dumbbell in each hand, palms facing each other. Extend your arms shoulder width across your chest, but keep your elbows flexible at all times and don't lock them. Then lower your arms in a wide arc on both sides until you feel a stretch in your chest, and then bring the dumbbells back up. Remember to perform the movement at the shoulder joint and not on the arms and elbows.

Bar support for men chest workout at home


Bar support is a fantastic exercise that helps you build a strong chest. Some experts even argue that this is the best overall chest exercise. It not only gives the chest depth, but also width. In addition, since your body is not supported by the bench as with chest pressures, this means that other muscles are being trained as you have to work harder to stabilize your body weight. For this exercise you do not need dumbbells, but another device – either bars or two flat parallel surfaces between which you can immerse (stable bar stools also work). Take the poles or place your hands on the flat surface and keep your body at arm's length with your knees bent so you don't touch the ground. Slowly lower your body with control and keep your elbows slightly outward until you feel a slight stretch in your chest. Be careful not to sink too low. You shouldn't hurt your shoulder joint. As you exhale, contract your chest to bring your body back to the starting position.

stay in shape during quarantine coronavirus covid-19

Although we showed some love to the chest area in this article, like everything in life, it's all about balance. So take just as much time to train all types of muscle groups to avoid muscular imbalances, injuries and posture problems across the board. Now you have these two workouts in your proverbial pocket and can incorporate them into your regular 8-fit workout routine to improve your overall strength, performance, and everyday functional movements. Are you sure you want to move and challenge? Check out our HIIT training.

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