Pectoral exercises without tools
Today let's talk about bibs! That's right, one of the most important and acclaimed muscle groups in the human body but also a muscle group that is difficult to develop without the proper knowledge and proper execution of the exercises ... and if we didn't have the time to go to the gym or would prefer to train without resorting to special equipment?
No problem! In this article we will discover 5 easy exercises for sculpted chest without tools that will allow us to train and develop an explosive chest!
Follow Giovanni's chest workout routine:
1. Push-ups
The king of chest exercises: push-ups! A fundamental exercise for the development of the whole chest! Push-ups (commonly called push-ups) are often overlooked by those who perform them incorrectly and, when done correctly, are particularly difficult and stressful for the pectoral muscles.
Execution: start the movement by lying down with your chest facing the ground and position your hands to form a straight line at the height of the pectorals, with an opening equal to or greater than that of the shoulders, trying to avoid an opening that is too wide. With your legs slightly apart and your torso perfectly straight, lift your body off the ground by pushing with your arms until they are almost completely extended and then perform the reverse movement to return with your torso and face touching the floor. Keep the shoulder blades adducted throughout the movement and perform several push-ups without ever touching the ground with the torso and without changing its rigid position. Exhale as you lift your torso off the ground and inhale as you descend.
2. Declined push-ups
This variation will mainly affect the upper part of the pecs and will be more difficult to perform than the classic push-ups. For this exercise you will need a bench or any other support that will allow you to lift the legs higher than the torso.
Execution: start the movement by lying down with your chest facing the ground and place your hands in a straight line at shoulder height, with an opening equal to or greater than that of the shoulders, trying to avoid too wide an opening. Place your feet on a support (such as a bench) and keeping your torso straight, go down until your face touches the floor. Perform the reverse movement until you return to the starting position being careful not to change the rigid position of the torso and keeping the abducted shoulder blades. Exhale as you lift your torso off the ground and inhale as you descend.
3. Inclined pushups
This variation will mainly affect the lower part of the pecs and will be slightly easier to perform than the variations described above. For this exercise you will need a bench or any other support that will allow you to position the torso higher than the legs.
For the execution we can follow the steps described for the classic push-ups with the difference that this time the torso will be higher than the legs, placing the hands on a support (such as a bench).
4. Bib Dips
The pectoral dips, not to be confused with the triceps variant, are an excellent exercise for developing the chest muscles with a particular emphasis on the lower part. To perform this exercise you will need parallel bars or similar supports to allow us to lift ourselves off the ground.
Execution: start the movement by grasping the parallels with the arms slightly wider than shoulder width apart. Bend forward by spreading your elbows slightly and, contracting the abdomen and bending the knees to avoid swinging and taking a stable position, push with your arms avoiding fully stretching them and lift your body upwards, then bend your arms and go down without ever touching the ground with your feet. Also in this exercise the shoulder blades must be adduced. Remember to lean your torso forward or this exercise will work mainly on the triceps. Exhale as you lift your body and inhale as you descend.
5. Crosses with Towels
This exercise is a variation of the crosses performed with dumbbells but unlike these, you will not need tools but two simple towels (or similar). It will allow you to train your chest from a different angle and make even the most central muscle fibers work. It is a particularly difficult exercise and particular attention must be paid throughout the execution in order to avoid injuries.
Execution: start the movement by placing yourself lying on the ground as for the classic push-ups but this time with two towels under your palms (one in each hand), with your hands close and your arms outstretched. Slowly and paying attention to the execution, open your arms by sliding the towels on the floor, until they form a straight line with your hands spaced apart. As for the previous exercises, reach up to touch the floor and then reverse the movement to return to the starting position, exhaling as you lift your torso off the ground and inhaling during the descent phase.
Conclusion
Correct execution is the key to safe and effective training, be careful to perform the exercises described above correctly and over time you will see the fruits of your hard work.
Introduce these exercises into your training program by respecting the right number of sets and repetitions provided for in your weekly routine.
Alternate them with exercises that involve other muscle groups for a complete full-body workout.
Remember that without adequate nutrition you will not achieve satisfactory results as your body needs to recover from intense workouts through the right amount of nutrients and rest.
Good workout!
