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A lot of us go to the gym to get a stronger and better-defined chest. Not only does a strong chest indicate good upper body strength but it also looks good. However due to work, studies and other commitments we don't get the time to go to the gym and workout. Yet not to worry, because this article will tell you about 5 exercises which one can do at home without any equipment at all and gain build a strong and 'chiselled' chest without going to the gym at all. Strong chest muscles are underrated because we don't understand what function they serve apart from a vanity perspective. However strong chest muscles come handy in almost every sports, examples of which are tennis, cricket, swimming, basketball etc.
#1 Spider Pushup
A spider pushup is one where your palms are on the ground and your torso is facing the floor. Keeping your core and back absolutely straight, bring one leg in towards your chest at a 90-degree-angle, with your knee bent and then dip into a pushup from that position. And then repeat the same on the other side. A spider pushup works out not only your chest but also your core and arms. Do about 20 repetitions of this exercise (10 on both sides).
#2 Decline Pushups
While it is advisable to use a gym ball (stability ball), it is not necessary. The entire purpose of a decline pushup is that there should be varying levels. Your lower body should be on a higher platform or object while your upper body should be considerably lower. This will increase the strain and intensity on your chest. Thus if one is doing it on a gym ball, make sure that your calves are on the ball while your palms are on the ground. Lower your body and dip into a pushup. Other equipments which can be used instead of a gym ball are a bench, a bed, a chair, a stone slab etc. Do about 20 repetitions and 3 sets of the same.
#3 Tap Pushup
The last type of pushup in the exercises for a stronger chest is a tap pushup. The difference between a normal pushup and a tap pushup is not much, however, this difference is what will help in building that strong chest. A tap pushup is when you are in the position of a normal pushup with your body parallel to the floor, palms on the ground, core and back absolutely straight. Instead of dipping into a pushup, you tap your shoulder with one hand and then bring that arm back to the original position and dip into a pushup. And then repeat the same for the other side.
Now for a change to asanas for stronger chest muscles.
#5 Dhanurasana
Dhanurasana is when you are lying on your abdomen, you raise your chest and then with your hands grab your ankles. You are almost in a reverse boat position. Hold this position for as long as possible (start with a minute). Not only does this asana work out your chest but it also works out for abdomen area and is great for your back too!
#5 Chakrasana
This last asana is fairly difficult on the difficulty level but is great for building a strong chest along with your core. You lie down flat on your back. Bend your knees and then place your palms behind you. As you do, try and lift your hip and back off the ground and face upside down. This exercise is great for your chest as it opens up the chest and increases the lung capacity, thereby helping in more oxygen being circulated in the body.
