best bodyweight chest workout 2021

Best bodyweight chest workout 2021

best bodyweight chest workout 2021
bodyweight  chest workout 

Defining the chest has already become an obsession for many gym addicts. And it is relatively easy to crush yourself to bench press every day, without stopping until your chest routine becomes boring, heavy, and even detests it. However, there are other types of exercises, in addition to the classic one, which in addition to being more dynamic and enjoyable, will make you closer to achieving the goal. Make a note of the next chest workout.

And remember that with chest exercises, being a large muscle group such as the back or legs, you can exercise it several times a week, focusing one day on very basic exercises such as the bench press with the bar or the openings with dumbbells, and a second day for machine work giving the contractor, for example, and doing finisher with dips in parallel or dips and push-ups, which are also topped for the triceps

Top 10 exercises for your chest workout

1- Resistance band heating

It is a simple exercise in which you will only have to flap like a fly. Use a resistance band and pass it through fixed support so that it serves as a stop when we go to stretch our arms. Then, with your back facing our tie-down support, grasp each end of the band with the palm of your hand and press both arms together until both arms come together.

2- Dumbbells against the chest

Lie down on a bench holding a pair of dumbbells; Stretch your arms vertically to your chest, letting the weights touch each other. Maintain the position with the weights tight to each other and then lower them back to your chest, dropping all of your weight. Then repeat.

3- Incline bench press

Lie down on a bench at a 45-degree incline and hold a pair of dumbbells in your hands. Stretch your arms from the chest outwards grasping both weights with the palms of your hands facing your feet. Return to the starting position and repeat.

4- Push-ups with weight

The trick is to put weight on your back. You can use a puck, weighted vest, or a sandbag, whichever you prefer.

Once you have decided, get into the indicated position and bend your arms lowering your body until your chest practically touches the ground.

5- Close grip bench press

Try closing your arms more when gripping the bar so as not to load your shoulders too much, that is, place your hands closer together. Generally, these exercises with barbells instead of dumbbells build more brute force in your chest because they are more stable, and, doing them in this way, people with a tendency to dislocate in the shoulder joint, will not have as many problems. Also, you will activate your triceps as well.

6- Dumbbell curl

Place two dumbbells next to each other (touching each other) and get into a push-up position. Bend your arms until your chest touches the weights. Do not forget that your position has to form a completely straight line from the ankles to the head. The trace is to keep the pressure of the weights against each other during the flexion movement.

7- Wired flapping

This exercise is to always be done in the gym. It is very similar to the one we use as a warm-up but, this time, we change the elastic bands for a cable due to the constant tension it provides throughout the movement. Stand with one leg slightly in front of the other and, with your hips slightly bent forward, flap your arms, exerting pressure towards your body like a flying bird. A note: do not round your back at any time.

8- Decline bench press

Stretch on a bench slightly inclined downwards and support your legs by placing the shins in the corresponding support. Grab a pair of dumbbells and hold them with the palm of your hands facing downward and always off the shoulders. Lower the weights to your chest, pause, and then repeat again.

9- Goalkeeper flex

This exercise is not only powerful for your chest but also helps to develop the triceps, abdomen, and shoulders.

Get into a push-up position and fully stretch your right arm, letting all the weight fall on the left (you can place a medicine ball to support the one you have stretched out if you wish). Then, perform a traditional push-up but maintaining balance and controlling your core without destabilizing yourself on the side that you have on the ground. Do as many reps as you can and then switch to the other arm.

10- Dumbbells flying over your body

To finish, lie down on a bench and hold two dumbbells with the palms of your hands facing the ceiling. It is a circular exercise so lift your weights simultaneously starting from the hips and continue, with your arms flexed, surrounding your torso until you reach the dumbbells above your shoulders. Then repeat the walk-in reverse to the starting position.

And, to finish your chest workout, if you are looking for a good finisher to finish off your pectorals, we recommend supersets of dips or dips for chest and triceps combined with a hex press with dumbbells. Three sets of 10 to 12 reps for each exercise, and you know, no rest between one exercise and another.

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