The beginning of the week is related to chest training. On Mondays and Tuesdays, with the help of machines. What can we do when we can't go to the gym and we want to continue training chest? We propose a post with a home chest workout plan. The chest training that we present can be done anywhere without machines, only with the help of our own body weight, and basing the training on plyometric push-ups.
With this type of training, it is not intended to gain muscle mass, it is training based mainly on gaining power from the upper train, since all the exercises we propose are performed explosively. These types of exercises are not suitable for beginners, you need good postural control and good muscle tone.
The routine consists of four exercises. It can be done in the form of a circuit resting about 30 seconds between each exercise or perform 3 series of each exercise resting between series and series 3 minutes. These times will vary according to the objective we pursue. For resistance strength work it is preferable to perform the circuit, with about 15 repetitions of each exercise, however, if we want to focus on the power, the second option is advisable, making each series between 6-10 repetitions.
The first exercise consists of performing plyometric push-ups with lateral displacement, an excellent exercise to work also with the lower train coordination. The second exercise is even more intense and more explosive, it consists of performing plyometric push-ups with a slap. For this type of exercise, it is advisable to put a mat on the floor in case there is a fault.
For the third exercise, we propose the push-ups, in which we have to turn the body every time we perform a flex. And to finish the routine, diamond push-ups, in which we put the thumb and index finger of the hands together, making the triceps more participants.
Here are a series of exercises that you can do at home without any material:
Lower Chest Exercises: this exercise is one of the best known, and consists of the typical push-ups that everyone has ever done. If they don't work out or it costs too much work, they can be done vertically by supporting the arms on the wall or on the kitchen countertop and leaning slightly forward so that the effort is much smoother. Over time it is advisable to lean more and more, leaning on a table, then on the sofa (if it is leaning against a wall), to end up doing them horizontally.
Palms pressure: the palms of the hands must be placed together, with the thumbs attached to the chest, the forearms parallel to the floor and the legs open at the height of the hips. In that position, exert force by pressing one hand against another for a moment.
Scissors arms: standing with your legs open at hip level, your arms should be stretched by placing them parallel to the floor. In this position, make a horizontal scissor movement.
