ROUTINE OF 7 EXERCISES AT HOME TO WORK THE CHEST AND TRICEPS
In today’s fast-paced world, finding time to hit the gym can be a challenge. However, that doesn’t mean you have to compromise on your fitness goals.
With a little dedication and the right routine, you can work your chest and triceps from the comfort of your own home.
In this article, we will explore seven effective exercises that will help you sculpt and strengthen these muscle groups. So, let’s dive in and get started!
Band push-ups
- Holding the ends of a resistance band in each hand, stretch it across your upper back and assume a high plank position, with your hands on the floor directly below your shoulders and your feet about shoulder-width apart. the hip.
- Keeping your trunk tense, your elbows tucked in at a 45-degree angle, and your head aligned with your spine, lower your chest to a few centimeters off the floor.
- Reverse the movement to return to the starting position and repeat.
Triceps push-ups
- Assume a high plank position, with your feet together, body straight from head to heels, arms straight, and hands in line with your shoulders (but slightly narrower).
- Keeping your trunk tense, your elbows tucked in, and your head aligned with your spine, lower your chest to a few centimeters off the floor.
- Reverse the movement to return to the starting position and repeat.
Triceps curl
- Sit on the edge of a sturdy chair or bench and place your palms (fingers facing forward) on the seat next to your hips.
- Supporting your body weight with your arms, move your butt forward and out of the chair. Your arms should be straight, your shoulders down and back, and your abs engaged. You can keep your knees bent and the soles of your feet on the floor. Or, for a greater challenge, straighten your legs and place just your heels on the floor.
- Keeping your forearms vertical and your elbows at your sides (without opening them), slowly lower yourself with control. Stop when your upper arms are almost parallel to the floor.
- Pause and push yourself back to the starting position.
Wraparound chest press
- Stand with your feet hip-width apart.
- Fold a resistance band in half and, holding the ends in each hand, wrap the folded band around your upper back so that it is just below your armpits.
- Keeping the bent end close to your chest to create resistance, extend your opposite arm forward. Keep your arm at shoulder height and your palm facing inward.
- Complete all reps before switching sides.
Bear Crawl
- Get on all fours with your hands just below your shoulders and your knees bent 90 degrees below your hips and a few inches off the ground. This is the initial position.
- Keeping your back flat and core engaged, move forward using a “cross crawl” pattern, simultaneously moving your opposite hands and feet together (i.e. left hand and right foot, right hand and left foot). .
- Continue moving forward with opposite hands and feet in unison for the specified number of steps, and then reverse the movement to work backwards.
Mountain climbers
- Assume a push-up position: feet together, trunk braced, body straight from head to heels, hands aligned and slightly wider than shoulders.
- Lift your right foot off the floor and bring your right knee toward your chest, making sure to keep your back flat, butt down, and the rest of your body still.
- Return your right foot to the starting position and immediately repeat with the opposite leg. That’s a repeat.
- Continue alternating legs, performing equal repetitions on both sides.
Burpees
- Stand with your feet hip-width apart and your arms at your sides.
- Bend your knees, rotate your hips and squat down, placing your palms on the floor.
- Jump your feet back into the push-up position: hands and toes on the floor, body straight from head to heels, core engaged, and back straight.
- Do a push-up: Lower your torso until your chest is a few inches off the floor and quickly push up.
- Jump your feet toward your hands and explode upward, leaping into the air.
- Land softly and immediately begin the next repetition.