Tuesday, October 30, 2012

How to have a bigger chest without an equipment


Take your workouts to the next level in this blog tutorial brings you this Killer Homes Chest Workout. You can do this at home to build huge pacs with only an exercise band and some dumbbells.

If you want to build some muscle at home this you will love this wokrouts. Developed by some other popular trainer to some Hollywood superstar.

In this blog I will be demonstrating some basic  Training System that gives you the same look as the top professional athletes and celebrities that some trainer works with... and you can do this in just 90 days!

Have you ever wished you had a stronger more muscular chest?
Did you ever wonder how to build a great chest in the comfort of your own home?

Wait no more. Because in this blog I'm gonna show you some simple basic  Training System that shows you how to do this with one quick mini-triset circuit.

First you are going to work on the stretch capacity of your chest muscles by pairing up the Iron-Cross pushups (using Jump bands) with Dips. You are going to do 2-3 sets of this one-two punch exercise combination. Next, you are going to do 2-3 rounds of a contraction pair of exercises. Here you will pair up 1 arm tubing chest crossovers with Upper body pullovers (to work the hard to reach upper chest area). Finally, you will perform a quick mini circuit that works the entire chest (with help from the supporting muscles) when you do Med Ball Push ups and Incline DB Bench. 2-3 sets of this pair will finish up your workout.

Again, it's important that when you are trying to build a bigger, more defined chest, you understand the right exercises to do and how to do them. this blog is a good start to doing that.

The basic steps that I'm going to demonstrate is focusing on PUSH UP.

PUSH UP brings you this 5 advanced push-up exercises to make your home workouts a lot more effective and harder. If you want to build a big chest at home without any spending time to go to gym or buying some dumbbells for your workout  then these push-ups is what you should do instead of the normal push-ups.

Step 1


Get in push-up position with knees on ground (or stay on toes). Lift right leg, knee bent. Keep leg raised as you bend elbows and lower chest toward ground. Push up and repeat. Do 16 to 20 reps; switch legs halfway through set.

Step 2



Come into plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line. If you can't do a push-up this way, just lower your knees to the floor (as shown in picture). As you bend your elbows out to the side and lower your torso toward the floor, bend your left knee and touch it to your left elbow. As you straighten your arms, come back to plank position with your left foot next to your right. Now lower your torso down and touch your right knee to your right elbow. Then return back to plank position. This counts as one repetition. Complete as many as you can, then stretch out your lower back and shoulders in Child's Pose for five breaths and then stretch out your pecs by doing Seated Heart Opener for five breaths.

Step 3


Place your right hand in a standard push up position, but move your left hand a few inches forwar. Raise your right leg and then lower your body until your chest nearly touches the floor. Push back to the starting position. Do half your reps, then switch arms and legs and finish your set.

Step 4 



Kneel to the floor. Place both feet together and then fully extend your legs behind you. The balls of your feet should firmly touch the floor. Now create a triangular space with your hands by placing the tips of your index fingers together while doing the same with your thumbs. You can align your hands such that they are under your chest. Keep your body in a straight line, your abs must remain tight. Now slowly lower your chest toward your hands. Then using your chest muscles, push yourself back up to your starting position

Step 5




To do Ballistic Push Ups, simply do the basic push ups but now you have to come up very fast so that you can clap your hands in concert before going down.


Hope this basic chest work out can help you for getting your stronger more muscular chest


Ditulis Oleh : guapz88 // 8:10 PM
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