Workouts at home
Upper body workout at home is an integral part of strength training to strengthen the upper body, improve overall balance and endurance of the upper body from the comforts of home. A well shaped upper body looks good and provides an overall air of confidence. A Chest home work out therefore provides added strength and fitness to our bodies from the confines of our home. However chest exercises also provide numerous health benefits to the exerciser as well.
The benefits
Individuals working from home and those at the office mostly complete their assignment or work from sitting in front of the computer, and working feverishly at the keyboards performing computer tasks. The computer and the keyboard has become a customary feature of the workplace and home. Fitness experts advise that long hours spent working in front of the computer negatively affects our bodies as it is believed that working on the computer and keyboard tends to shrink or shorten our muscles, if done on a regular and routine basis.
Importance of chest work outs
Short muscles can lead to tightening or constriction of the chest, which correspondingly weakens the back muscles. This bodes ill for most of the activities we do as part of a normal routine. Our chest and back muscles are used extensively in regular activities such as pushing, pulling, lifting and carrying. Hence the importance of a strong upper body cannot be undermined. We need to observe that our chest gets adequate exercise to offset the negative muscular contraction our upper body must undergo as a direct consequence of our work activities. Strength training for the chest is therefore necessary.
Performing chest home workouts
Upper body work outs at home are designed to provide the requisite strength and exertion to our muscles to have a complete chest home work out effectively. The facilities of a gym are not readily available at home but an effective upper body work out at home can be devised, which among others provides a comprehensive set of exercise to get a proper chest home work out.
Push Ups
Perhaps the most viable and accessible modes of exercising are the pushups. A very natural and equipment less method to get a complete chest home workout, is the push up exercise, though it is often overlooked for its apparent simplicity. Some push up variations which are advised are:
• Spider man pushups – Starting off with pushup position, lower your body to the ground and simultaneously bring your right knee to your right elbow. Return to starting position and repeat with your left side. This entire routine constitutes one repetition.
• Mahler body blaster – Start off from a full squat position, fall backwards in a roll. Reverse the movement and get back on your feet. Place your hands on the ground in front of your knees and extend out so that you come in a pushup position.
• Perform a pushup and draw your legs back in so that you come back to a full squat position. Repeat as you prefer.
Chair Dips
Another effective way to exercise your upper body in using a chair as an exercise implement. Two methods of chair squats/dips have been displayed.
Exercise 2
• Squat down and place your palms shoulder width apart at the front edge of a chair placed behind you. Extend both your legs in front with heels on the floor. Bend you Arms. Bend your arms and lower your body as low as you can without any pain.
• Return to the starting position. For an advanced version, place your feet on another chair in front of you.
Exercise 1
• Place two chairs back to back with a gap in between at least shoulder width apart. Stand between the chairs, and place your hands on the backs of each chair. Straighten out your arms.
• Gather your feet in behind you by bending your knees. Then slowly lower yourself down until your upper arms are slightly past parallel. Push your body backup to the starting position. To maintain balance, choose a point that is somewhere between directly in front of you and to the floor, and use it as a point of focus.
• Keep your chest up, shoulders back, and back straight. Tighten your core. This chest exercises is of a high difficulty and without form you can seriously hurt yourself.
These are some exercises to display adequate upper workout at home. Weights are available for home use but it is advised for all exercises including chest home workout supervision and prior training be given.
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