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How To Build A Perfect Chest At Home

– Yo, what's up? Jordan here Today, I want to show you a few exercises you can do that trains your chest, at home

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So first of all, let's talk about the middle chest, first The middle chest is probably one of the easiest parts to train The exercise is very direct Push up itself hits the middle chest In order to maximize your chest, give least pressure for the triceps, is try to go a little bit wider

Wide means your grip should be slightly wider than your shoulder width In position Lower down your body And push Okay, very straight forward

This exercise hit the majority of the middle chest and a little bit of upper chest So the next exercise that can hit your middle chest too, is not push up This is an isolation work out So I'll be using a water bottle Right

This is a very big gallon, so for those of you can start with 15 liter bottle water This is Chest Flys So get into a floor And the reason why I want to use one bottle is because I can nicely set up and be more focused on the movement

This is how it look like Make sure it's balanced, you don't want the bottle to fall on you Alright Make sure you are stable Squeeze (your chest) Alright Here, as you can see my chest is shortening

They are contracting and they are working Okay, so I would strongly recommend you to do both exercises back to back, alright Start with a push-up first Do about 10 to 20 repetitions depending on your fitness level

Right after you finish a push up move on straight to a Chest Flys Now, here's the tricky one the upper chest Upper chest is the clavicular head that is very stubborn to grow Most body builders, most fitness enthusiasts, also struggle to build these muscles So this is the easiest way to get started

Just place the chair Here, setting up You lower yourself down And up As you can see the moment I push this, in this angle, I am actually pushing at this angle

Right This works the upper chest area Right Now Another way of training your upper chest is you can use the same bench by just by changing the grip a little bit

You can also target the clavicular head Setting up This is what I call the Reverse Grip Push Up Lower yourself down By doing this my upper chest is actually firing

Okay This also trains the inner part Right, so for this grip, well I don't recommend you to go wide grip aim Because it's going to give a lot of stress for your shoulder Right

Shoulder width is great And one more thing whenever you do any exercises involving chair, make sure that your chair is solid, right You don't want them to move backward when you do a push up, right This will get you into serious trouble Find a wall to lean against or in but here in this situation is fine because carpet there's friction, so it doesn't go away

I still have one more exercise that can really train your upper chest And also the inner chest as well This is an isolation exercise This is what I call the front raise but, in the underhand version So when doing this exercise make sure you're from here

In this position And raise inward Adduction, alright? Ad-duct This is how your upper chest and your inner chest are working Right

As you can see my upper chest is being stretched and being contract by doing this So how to sequence this? I would say do a decline push up, or, a reverse grip push up on a bench Choose either one, do for 15 to 20 repetitions And then straight away moving on do an isolation work Do this for another 10 reps

Same goes to the middle chest area Okay? That's pretty much for all these exercises It's all about the combination, the variety, and the consistency of training at home Obviously it would be great if you can training at the gym because there are more equipments, but today its basically just to share with you what you can actually do at home to get a nice chest

Source: Youtube