'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
The pectoral major and the pectoral minor muscles present in the chest region are responsible for a host of upper body movements including pitching and side-arm motion. Therefore, it is quintessential to tone these muscles with targeted workout programs. Free weights are extremely effective in toning the chest; however, one does not always need to hit the gym to build the pecs. One could achieve the same by performing a slew of freehand exercises at the comfort of their home.
Nevertheless, remember that freehand exercises are like any other workouts and one must perform proper warm-up programs to flex the muscles and improve blood circulation. Moreover, include enough variety in the training program to activate the different regions of the pectoral muscles.
Let us not wait any longer and look closer at the five effective freehand exercises that you could add to your workout program to build a chiselled chest.
#1 Decline Push-Ups
The decline push-ups are like any other push-ups, but the introduction of the elevated platform ensures that the inner pectoral muscles are targeted with greater accuracy.
Also, read 5 must-do lower pec workouts to power up your lower chest.
Instructions:
Step 1: Lie on the floor in a prone position and place the feet on an elevated platform. The arms must be fully extended and perpendicular to the torso in this position. Do not let the body sag towards the ground in the initial position.
Step 2: Gradually lower your body until the chest is just inches off the floor.
Step 3: Pause for a second and return to the starting position.
Perform the exercise for the recommended number of repetitions.
Important tip: Increase the height of the elevated platform for an increased challenge.
Next-up: Chest Dips
#2 Chest Dips
Instructions:
Step 1: Stand in front of the parallel dip bars and secure them with a firm grip. Raise the body such that the arms are fully extended and parallel to the body.
Step 2: Slightly lean forward and lower the body until the upper arms make a 90-degree angle with the lower arms. In this position, the upper arms should be perpendicular to the torso, and the hips must be below the bars.
Step 3: Pause for a second and return to the starting position. Ensure that you do not let the feet touch the floor throughout the duration of the exercise.
Repeat the exercise for the recommended number of times.
Also, read 5 Explosive Chest Exercises At Home For A Bigger Chest.
Important tips: Ensure that the elbows are close to the body throughout the duration of the exercise. People finding it difficult to lift themselves can take the help of a spotter.
Next-up: Gorilla Push-Ups
#3 Gorilla Push-Ups
The explosive movements of the gorilla push-up not only improve the pecs but also improve the overall endurance of the body.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank position. Lower your body until it is just inches off the floor while positioning the upper arms parallel to the torso. Ensure that the entire body is only resting on the palms and the toes.
Step 2: Explosively raise yourself off the floor and slap the chest. Return the hands to the initial position before you return to the floor.
Step 3: Pause for a second and ready yourself for the next rep.
Perform the exercise for the recommended number of times.
Important tip: Wear a weighted vest while performing the gorilla push-ups for added resistance and improved customisability.
Next-up: Single-Arm Push-Ups
#4 Single-Arm Push-Ups
Single-arm push-ups are an advanced variation of the regular push-ups that target the pectoral muscles with better isolation.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a high plank position. Move your legs outward such that the distance between them is greater than the width of the shoulders.
Step 2: Place the left hand behind the back and lower your body using the right hand until it is just inches off the floor.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of times. Perform the exercise with the other arm to train the other set of pectoral muscles.
Important tip: Beginners are advised to exercise caution as this exercise requires a reasonable amount of balance.
Next-up: Isometric Chest Squeezes
#5 Isometric Chest Squeezes
As the name says, the isometric chest squeeze develops the pectoral muscles without any excessive movement. Moreover, the chest squeeze targets the biceps and forearms as well.
Beginners and casual trainers could also perform this exercise, thanks to its simple motion.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Bring the arms forward such that the upper arms make a 90-degree angle with the lower arms. The palms must be facing each other throughout the duration of the exercise.
Step 2: Touch the palms and contract your chest muscles while exerting force against the hands.
Step 3: Hold the position for 30 seconds and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Change the position of the arms to target different regions of the pectoral muscles.
