You can build pretty impressive chest with the right workout at home. A fast search on google will show around 3 million results of videos and sites. Most of them have bunch of exercises, that need special equipment. Next you will need to choose the one that look cool, then decide how many times a week you will do it, how many sets and how much rep. From there you have to go and buy the equipment such as dumbbells, bars, benches etc. Most of those site won’t even tell a word about nutrition!!!! You end up with 3 million sources to choose from and not more than 1000 with the complete chest workout at home you really need. I will try to be one of those 1000 sites.
Equipment:
You should understand that building muscles need muscle stress. Our body is constructed that way. Start with 10 push ups today and tomorrow you will have to ask someone to sit on your back in order to have that good workout. I hope you understand that weight is crucial for chest workout at home.
Dumbbells
are the best solution you can get, but they come with a price and you will need at least one 35, 45, 55, and 65 pound dumbbell pairs for a start and later maybe even 75 and 85 pounds. A quick look at craigslist (one of the cheapest ways to find something) shows, that you may need somewhere between 250-500$ for those dumbbells. My solution is a little bit cheaper. Buy two five gallon bottles from the store or somewhere you can find them cheap.
I found one 5g. bottle for 12.50$ and 2.5g. for 2.50$. So we will end up paying 25$ or 5$.
Fill one of the 5g. bottle with water and you have a 40 pound weight with handle. You can put sand in there later and make them even heavier. Weight the sand before putting it in the bottle. That way you would know the weight of your “dumbbells”. 25$ will give you two dumbbells, that you can adjust to your desire weight. You won’t need anything else as for equipment, that you can’t find at your home.
Chest workout routine:
Your routine should include one or two workouts a week. The workout shouldn’t be longer than hour, hour and a half. It is best to work your chest muscles as part of an overall body building routine, because you will look awkwardly imbalanced unless you do so. Don’t forget to Warm up before the exercises.
Exercises:
Dumbbell (water bottle) chair press.
Use two chairs. Put them together with there seats facing each other. Lay inside the chairs (if the chairs are short you can put a third chair in the middle). From here use your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Bring down the dumbbells slowly until your elbow forms a 90 degree angle. Breath in on your way down. Keep full control at all times.T hen, as you breathe out, use your chest to push the dumbbells up. Hold for a second and begin coming down slowly. Do 4 sets, 6-12rep. For turning fat to muscle use more rep. and lite weight. For building muscle mass do less rep. and 60%-90% of weight you can push.
Incline push ups.
Use your sofa ,chair or something that height is just below your waist. Put your hands on the object and start to do push ups. Your body should be in 45 degrees, which will work the top part of your chest, shoulder. Do 3 sets of 15reps.
Decline push ups.
Use your sofa ,chair or something that height is just below your waist. Put your hands on the floor and start to push up. This will work the bottom of your chest. Do 3 sets of 20reps.
Chair flies.
Use two chairs. Put them together with there seats facing each other. Lay inside the chairs (you can put a third chair in the middle if needed). Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Do 4 sets 12-15reps with 60% of the weight you can push.
Eating habit:
1.”Eating habit to lose weight and build muscle GOAL”!!!
Eat as much as 4 times a day until 6pm. After 6pm you can have a salad or fruit. Increase the intake of foods that are high on protein – cheese, lean beef and veal, beans, lean chicken, pork, lamb, fish (tuna, salmon), lobster, crab, Lentils, Pulses, and Peanuts, or just add 30g of whey protein before workout.
2.Eating habit to gain weight and build muscle GOAL!!!
Eat ofter around 5-6 times during the day. Stick to the formula – small portions of food but reach on protein. Add whey protein to your diet. Do 30g. in the morning and 60g. before workout, or just stick with the direction menu on your protein bottle. You can also take creatine as supplement. Creatine will help with your recovery, energy level and building muscle mass.
Workout your chest, but don’t neglect the other muscles. Workout your chest one or two times a week. After a few months of training you can try to workout your chest with your back or your biceps. I like to do chest and back in the same day, but I also do chest with biceps sometimes.
You will see results only and when you are consistent and serious about your chest workout at home.