A defined chest is just one of the many benefits of hitting the gym regularly – chest exercises play a huge role and they must be given the utmost focus for maximum benefits.
Unlike arm, ab and thigh workouts that mostly require weights, some chest workouts can be performed without the aid of equipment – and they can be conveniently performed in the comfort of your own home.
Wide Press Up
Take a regular press up stance but keep your hands away from each other at shoulder width apart. Then extend your legs and maintain a flat back. Press up while keeping your elbows above your wrists. Do 3 sets, with 12 reps each.
Perform this twice or three times a week – ideal for the days between gym visits.
Rotational Press Up
Rotational press ups start in the same way as a standard press up. Veer yourself to a certain side, supporting yourself with one hand while the rest of your body is lifted up. Simply do the same for the other side, completing at least 20 reps for every set.
Diamond Press Up
Put your hands together with the index and thumb fingers touching to create a diamond shape. Get low until your chest touches your hands. Do a minimum of 10 reps for this exercise.
One Arm Press Up
Perhaps one of the most advanced press ups, one arm press ups start from a standard press up stance. You should then put your right hand on the floor and your left hand behind your back. Switch arms and repeat.
Note: Remember that one round of switching arms only counts as one rep. Perform at least 12 reps for best results.
One Leg Press Up
Do a press up with one of your legs raised high, then switch legs and repeat. You should aim for at least 10 reps.
Hands on Box Press Up
Keep your hands in a diamond position while placed on a box. Now do 12 reps of the traditional press up.
Dynamic Press Up
This is a variation of a hands on box press up. Place both of your hands on the box while you’re in the press up position. As you lower yourself, remove your hands from the box and land them on the floor before your chest touches the box. Then take your hands back to the box in a swift motion as you rise. Do at least 12 reps.
Gorilla Press Up
Begin with a press up pose. After lowering yourself, press up quickly as if you’re shooting yourself off the floor. While in mid-air, slap your chest with your two hands, taking care to land safely on the floor. Ideally, you should aim for 10 reps per set for a maximum chest workout.
Chest exercises are never easy but they are so worth it. Even if you don’t have machine assistance, you’ll certainly achieved your desired outcomes if you dedicate yourself to the task. Buy oral steroids in the UK from Steroid Central to assure greater and more sustainable results!