Cannot Go to the GYM? Here are Simple at home chest and bicep workouts you can do anytime!
Pushups: Start in plank position with your hands shoulder-width apart, then do a pushup.
The pushup is a simple yet effective exercise that can be done anywhere. To do a pushup, start in a plank position with your hands shoulder-width apart and lower your body down until your chest nearly touches the ground, then push back to the starting position. Pushups work the chest, shoulders, and triceps muscles, as well as the stabilizing muscles in the core and lower body. As a result, they are an excellent way to build strength and power. And because they can be done without any equipment, they are a perfect option for people who are travelling or don’t have access to a gym. Whether a beginner or a seasoned athlete, pushups are a great exercise to add to your workout routine.
Chest press: Lie on the floor with a weight in each hand, palms facing forward. Bring the weights to chest level, then press them away from your chest until your arms are fully extended.
The chest press is a classic weightlifting move that can help to build strength and definition in the arms and chest. To perform the chest press, lie down on the floor with a weight in each hand. Palms should face forward, and consequences should be at chest level. From there, extend the arms and press the weights away from the body until they are fully extended. The chest press can be done with a variety of differentvarious weight sizes, so it is an excellent move for both beginners and experienced lifters alike. With regular practice, the chest press can help to create a strong, defined upper body.
Seated rows: Sit on the edge of a bench or chair with feet flat on the ground, holding a weight in each hand with your arms extended straight from your sides. Pull the weights toward your chest, bending your elbows as you do so.
Seated rows is an excellent exercise for toning the back and shoulders. To do the exercise:
- Sit on the edge of a chair, feet flat.
- Hold a dumbbell in each hand, arms extended straight out from your sides.
- Pull the weights toward your chest, bending your elbows as you do so. You can use different weights for each hand or the same weight for both needles.
- For an extra challenge, try using a resistance band instead of weights.
- Sit on the edge of a chair, feet flat on the floor and place the resistance band under your feet.
- Holding the ends of the band in each hand, pull the bar towards your chest, bending the elbows as you do so.
Seated rows is a great exercise for toning the back and shoulders. It can also be done using different weights for each hand or a resistance band instead of weights.
Hammer curl: Have one weight in each hand and let them hang at arm’s length by your sides, with palms facing inward toward your body. Bend your elbows and curl the weights as close to your shoulder as possible.
The hammer curl is an excellent way to work your biceps and forearms. Start by holding a weight in each hand, with your palms facing inward toward your body. Bend your elbows and curl the weights as close to your shoulder as possible. Be sure to keep your upper arms still, and don’t swing the weights. exhale as you curl the weights and inhale as you lower them back to the starting position. You can perform this exercise with either dumbbells, barbells, or cables. If you’re using dumbbells, you can alternate arms or do both arms at the same time. If you’re using a barbell, hold it in the middle and curl it up. Using cables, attach a handle to each line and stand between the wires. Curl your hands towards your shoulders, keep your upper arms still. Hammer curls are a great way to build strength in your biceps and forearms.
Tricep extension: Sit or stand with one weight held behind your head, palm facing forward; extend both arms overhead until they are straight (keeping the elbow joint stationery).
Tricep extension is a great way to tone and strengthen the back of the upper arm. It can be done sitting or standing; all you need is a weight – dumbbell, kettlebell, or even a can of soup! Start by holding the weight behind your head, with your palm facing forward. Then, extend both arms overhead until they are straight. Keep the elbow joint stationary throughout the movement. You should feel a stretch in the triceps at the bottom of the move. As you press the weight up, focus on contracting the triceps muscle and keeping the shoulder blades down and together. Tricep extensions are a great addition to any upper-body workout routine. Give them a try today!
Reverse flies: With two weights in hand and feet shoulder-width apart, raise them out to the side until they are parallel to the floor (or higher if you’re feeling ambitious).
The reverse fly is a great exercise for strengthening the muscles around the shoulder blades. You will need two weights and a flat surface to do the exercise. Stand with your feet shoulder-width apart, weights in your hands. Then, raise your arms to the sides until they are parallel to the floor. If you feel comfortable, you can grow them even higher. Keep your core engaged throughout the exercise to protect your lower back. As you grow stronger, you can increase the weight of the dumbbells or add more repetitions. The reverse fly is a simple but effective way to build strength in the upper body and improve posture.
These exercises are great for strengthening your chest, shoulders, and arms.
-Do three sets of 12-15 reps of each exercise.
-If you want to mix it up, try doing circuit training – alternating between two different exercises with no break in between.
-These exercises can also be done at home without weights- using heavy objects like cans of soup or water bottles.