Everyone is desperate to get strong and muscular chests. But due to lack of time and financial power you cannot go to the gym and work hard to make a strong and muscular chest. But do you know you can also achieve an attractive chest with the following workouts with bricks at home.
Fitness experts and trainer suggest that if you exercise well and follow a neat and clean diet then your chest can grow up to 4 inches in 2 months.
So, today we will tell you top 8 chest workouts at home with bricks. Which you can follow to achieve an attractive and beautiful chest. Before we start, we will learn about basic muscles of the chest.
Anatomy of Chest Muscles.
Chest muscles are called pectorals muscles. Which also called PECS. These muscles are the largest muscles of the chest. Chest has 2 heads, those are;
Related Stories
What is Foam Rolling Exercise: Steps, Advantages and Types
Swim Spa Exercises : Are Swim Spas Good For Exercise?
- Clavicular Head – It is the upper muscles part of the chest.
- Sternal Head – It is the middle and lower muscles part of the chest.
Warm-Up For Chest Workouts with Bricks.
We should warm up before doing any kind of physical activity. Because through warm up, your body becomes suitable for applying heavy weight for that muscles.
Just as nutrition is required for the proper growth of the body. Similarly, warmup is also required to activation our muscles. It is usually done to avoid injury. So, that we can avoid an accident. There are many ways to warm up that you can do before exercising, such as;
- Jogging.
- Push ups.
- Stretching.
- Skipping.
Jogging.
You should do light jogging for 3 to 5 minutes before doing the main exercise. So that your muscles become conducive to doing the main exercise.
Push ups.
Start doing push ups sets before exercising the chest so that your body warms up before performing the main exercise and you can avoid injury.
Stretching.
Injuries can prevent by stretching. It requires a complete stretch of the body such as rotating the hands, putting the head on the knees, full stretching of the legs, moving the head to the right and up and down.
Skipping.
Apart from warm up skipping gives a lot of health benefits to our body. For example, it improves the heartbeat and pumps blood quickly into the heart. This improves the balance and coordination in the body.
Top 8 Chest Workouts At Home With Bricks.
The top chest workouts at home with bricks are;
- Incline Crucifix Flies.
- Flat Bench Dumbbell Press.
- Incline Cable Fly.
- Seated Chest Machine Press.
- Incline Dumbbell Pullover.
- Flat Dumbbells Fly.
- Incline Dumbbell Press.
- Dumbbell Pullover.
Incline Crucifix Flies.
Our first exercise for upper chest is incline crucifix fly. Very few people apply this exercise but this exercise is effective in making the upper chest thick. So, you must include it in your exercise routine.
To perform this exercise, you have to maintain the position of the bricks fly but the slight difference is that you have to keep your wrist straight as mentioned in the video above. Use light bricks in this exercise and then use heavy one according to your capacity.
Reps.
Apply 4 sets of 12 reps.
Flat Bench Dumbbell Press.
These exercises also come in the bench press category but we use bricks instead of dumbbells. Flat bench dumbbell press exercise is harder than barbell as it is difficult to lift the weight upwards. In this exercise you train your chest muscles with full range of motion.
Slowly move the bricks up and bring it down to a little below the shoulder level and complete the repetition with full concentration.
There is no significant difference between muscle activation and movement between the barbell bench press and the flat bench dumbbell press with bricks.
Reps.
Apply 3 sets of 15,10,8 reps with weight as per your capacity.
Incline Cable Fly.
This exercise will train your pectoral minor muscles. This is the best exercise to increase the width of the chest. You can also apply 60 degrees forward by standing up or lying on the bench.
Keep in mind that when you lift the brick forward, you have to squeeze the chest inward from both sides with your hands.
Reps.
Apply 3 sets of 15,10,8 reps.
Seated Chest Machine Press.
Free weight pressing moves on flat benches are good for muscles but machine press have some more benefits. In this exercise, the chest has to be squeeze and hard pressed inward and gradually brought to the shoulder outwards.
The chances of injury in this exercise are very low and this will make your entire chest train. We will do this chest exercise with the help of bricks at home.
Reps.
Apply 3 sets of 15,10,8 reps with weight as per your capacity.
Incline Dumbbell Pullover.
Forget flat bench pullover, as the incline dumbbell pull-over breaks the fibres of your chest well which gives you good shape. For this, the angle of your bench should be 45 degrees upwards. All you have to do is make sure that your elbow does not turn into it.
Reps.
Apply 3 sets of 15,10,8 reps.
| Read Now: 7 Days Exercise Plan for GM Diet |
Flat Dumbbells Fly.
Our next exercise is flat dumbbells fly. This exercise makes the overall chest thick and helps in giving round shape to the chest. Keep the position and posture in mind while performing this exercise. Keep the feet on the ground. Have a slight tilt in your hands and then continue the exercise as shown in the video.
In this workout, the angle of your bench should be 45 to 35 degrees upward. Lift the bricks by squeezing the chest from both sides to the best of your ability. This will train your upper chest.
Reps.
Apply 3 sets of 15,10,8 reps.
Dumbbell Pullover.
It is the last exercise in out list which is an effective exercise for the chest and back muscles, which improves shoulder mobility and improve full body stability. It is effective to build muscle, improve muscle endurance and improve strength.
So, at first lie on a flat bench and hold the brick and make the movement as showed in the video above. It can engage your serratus anterior, latissimus dorsi, triceps and pectorals muscles.
Reps.
Apply 4 sets of 15,10,8 reps.
Bottom Line.
Therefore, it can be concluded that the person who can’t able to afford gym and still want to build chest can try the above mentioned home workouts with the help of bricks Follow it correctly and stay fit. However, maintain a healthy balanced diet to keep yourself fit and steady.
+5 Sources
Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.
- Clavicular head – Pars clavicularis : https://www.imaios.com/en/e-Anatomy/Anatomical-Parts/clavicular-head
- Sternocleidomastoid muscle : https://www.kenhub.com/en/library/anatomy/sternocleidomastoid-muscle
- Pectoralis minor muscle : https://www.kenhub.com/en/library/anatomy/pectoralis-minor-muscle
- Serratus Anterior : https://www.physio-pedia.com/Serratus_Anterior
- Latissimus dorsi muscle : https://www.kenhub.com/en/library/anatomy/latissimus-dorsi-muscle
