Let me be frank – I don’t care about muscle building. I’m an Average Joe who just wants to look lean and athletic. One of the most over-worked muscle groups are the Chest (after the arms). Go to any gym and you’ll see guys trying to build freakishly large chest muscle.
This article, as the title states, is for people who want to build a lean, strong, and athletic body while training in the comfort of their own homes. There are two effective ways to train at home: Bodyweight and Dumbbell Exercises.
The following five exercises are ones that you can do at home with minimal equipment. Here is what you need:
Two sturdy chairs
Here are the three best chest exercises:
Dumbbell Chest Press – Lay down on your back on a bench, or the floor. I personally use this old Total Gym bench thingamagig that’s only about 6 inches off the ground. You can create your own bench by placing pieces of wood on the floor (but this might not be comfortable). The choice is yours. You can even perform Chest Presses on floor. All you do is start off with the dumbbells two your sides at chest level, then push them towards the ceiling until your arms are straight. Then return back to starting position.
Pushups – Lay down with your belly on a mat or floor. I just use the cold concrete floor in my garage gym. If you don’t like inhaling dust and getting your hands dirty, then may want to perform pushups on a carpet or mat. There are tons of push up videos out there, but the two main things you need to remember is to keep your back straight, and to stop the movement when your chest is just an inch off the ground. Too many people drop their body and let it touch the ground during a set. This defeats the purpose of placing maximum tension on your chest muscles.
Chair Dips – Get two sturdy chairs and place the backs of the chairs in front of each other. Get between the chairs and grab the backs. Now straighten your arms out as you lift your body off the ground. Tuck your feet behind you and drop your body towards the ground. Lean slightly forward to hit the chest muscles. Keep going until your upper arm is slightly past parallel. Push yourself back up to starting position and repeat. This is an extremely difficult exercise, but it will boost your chest strength tremendously.
Once again, the key to an improved physique is to combing bodyweight and dumbbell training. Coach Eddie Lomax has written an entire program around this concept titled the Gladiator Body Workout. You can check it out on blog, ShahTraining.com