If you think that weights and training in the gym are the only way to develop a strong, muscular and sculpted chest, then you are wrong. You can build your chest and arms without using barbells and dumbbells. You don’t need a gym for effective chest training. This is definitely good news for everyone who wants to stay fit at home.
Extension plank
We start with the activation of the deep abdominal muscles, which are crucial for maintaining the correct technique of subsequent exercises. Take a push-up position, tense your buttocks, pull your shoulder blades down. In small steps, move your body backwards without taking your hands off the ground. Stop about 10 cm on the ground and return to the starting position. Do 3 sets of 15 repetitions.
Push up with single leg raise
Take a frontal support position, wrists should be under the shoulders. The buttocks are tense, the shoulder blades are tight and the abdomen is stiff. Raise one leg up, bend your elbows, and do a push-up while keeping your forearm perpendicular. Return to the starting position and kick up your extended leg, which is raised. In the next series, change the leg. Do 3 sets of 10 repetitions.
Hindu pushups
Take a frontal support position again, set your legs shoulder-width apart. From this position, move into the dog’s head down position by lifting the hips up and straightening the elbows and knees. Then bend your elbows and bring your chest to the ground all the time keeping your hips high. Then lower your hip and straighten your body up. Do 3 sets of 12 repetitions.
Plank with shoulder taps
Position yourself as in the previous exercise, pull your shoulder blades together, tense your buttocks, keep your wrists under your shoulders. In a controlled manner, raise your hand up and touch the opposite arm. Put your hand on the ground and make the same movement with the other hand. Do 3 sets of 20 repetitions.
T-Pushups
Make a frontal support, keep the torso straight, taut stomach and buttocks. Bend your arms at the elbows and do a push-up keeping the torso in a straight line all the time. As you straighten your arms, return to the starting position. Transfer your weight to one of your arms and bring your other hand upwards, opening the position so that your body resembles the letter T. Return your hand to the ground, controlling the movement.
Author: Michał Wrzosek, www.michalwrzosek.pl