Although it seems difficult, we can do different chest exercises without the need for machines, which allows us to train this muscle at home.
The chest is the area that every athlete would like to sculpt. Good pectoral muscles allow you to show an athletic figure and, moreover, allow great functionality that promotes sports performance. If you want to know how to train at home, pay attention to the following exercises for bibs without machines.
Although the effectiveness of the bench is almost impossible to replace, chest exercises without machines are a good alternative. Their advantage is that you can practice them anywhere, without the need for any type of material and allow you to exercise using your body weight.
Why train your bibs?
This is a topic that affects both men and women. The chest muscles, in addition to reflecting the athletic image of the person, have great advantages in terms of body strength and posture.
The high pectorals and the low pectorals are the two muscles that make up the muscle group that we call “pectorals”. These are important because, coordinated with the shoulders, arms, and back, they allow the movement and transport of the weights. Therefore, they are related to strength.
In addition, their development also allows for greater muscle and bone stability. In sports, moreover, the bibs offer greater possibilities in terms of strength, power, and endurance. As if that wasn’t enough, they also help prevent injuries of all kinds.
How to train bibs without machines
First, it is necessary to clarify that the duration of the sessions and of each series will depend on the physical state of the athlete. Therefore, if you intend to make bibs without machines, you should evaluate your ability so as not to overload yourself. You can do 3 or 4 daily sets of 10 to 15 repetitions each. Between the two, leave between 2 and 3 minutes of rest.
1. Pushups with arms
They are the conventional ones in a lizard position. To do them, you have to lie on the ground on your stomach, resting on your toes and on the palms of your hands. These must be at shoulder height. Then push your body to stretch your arms and return to the starting position.
Two basic details: the body should not touch the floor and you should never bend your back. It should always be straight.
2. Closed hand push-ups
It is a variant of the previous exercise. In this case, instead of putting the arms at shoulder width, we will put them together and close. The hands should be joined together to form a rhombus between the index and thumb of both. The movement is the same; you have to push your bodyweight upwards without touching the ground with your body.
3. Asymmetric flexions
The idea of this exercise is that each support should have a different height.Therefore, you can place a push-up bar, books or a box or any element that maintains stability.
Then, perform conventional push-ups with one arm resting on this support; this will make him taller than the other. Perform a series of exercises with each arm.
4. Bibs in suspension
For this workout, you must have elastic bands or TRX. With these, you can train your pectorals standing and with your hands on the elastic bands, which should come down from the ceiling or from another higher point of the body.
The movement to do is to move forward with the body, separating the heels only a little from the ground. You should get an angle between 55 ° and 45 °. To recover your starting position, push back with your chest.
5. Breastplates with explosive push-ups
Also known as exercises 3: 1. They consist of adding power to the body’s ascent phase in normal lizard push-ups or in any other type.
So, you should push your body up as fast as possible. Once done, the descent is done slowly; it should take three seconds.
6. Bibs backward
In this case, you should place your feet higher than the rest of the body. To achieve this, you can place a bench or chair behind you.
When you are in the correct position, perform the conventional push-ups that we have described above. It is recommended here to spread the arms to maintain stability despite the inverted position.
Tips for getting started and making progress
Not all people have the same ease to perform the exercise. Therefore, they will not be able to start doing the exercises with the same intensity, and it will also be necessary for them to exercise progressively until they are performed correctly.
A good tip is to start pectoral exercises without machines by resting your body weight on your knees. This can be useful for people who are overweight, older or with a muscle disorder. Once you pass this level, you can proceed with the others.
The ideal is to gradually increase the number of repetitions and sets. That is if one day you reach a total of 20 repetitions; in the next workout, you can do 25 or 30.
Finally, in addition to the position of the back, it is necessary to comply with the requirements applicable to all physical activities. These are warm-up afterward, pay attention to body posture and stretch properly at the end. Finally, remember that it is preferable to do light but well-performed exercises instead of doing them in great intensity but with an incorrect technique.