Your chest muscles--usually referred to as pecs or pectorals--power all major pushing motions. Working your chest at home is simpler than exercising other muscles, such as your back, because you can get by with little or no equipment. A pair of elastic resistance bands and your own body weight is all you need to perform a variety of chest exercises.
Crossovers
Normal crossovers, also known as cable crossovers, require two head-level pulleys. You can duplicate the same effect at home if you have access to two elastic resistance bands and something high to mount them on, such as kitchen cabinets or the railing on a deck. Make sure that whatever you mount the bands on is sturdy enough that you won't pull it over on yourself.
To get ready for the exercise, attach the bands at least 2 feet farther apart than the span of your extended arms, to objects at the same level, head-height or higher. Grasping one band in each hand, take a step forward away from the objects holding the bands. Then lean forward slightly from the hips and bring the bands together at about belly-button height as if you were hugging a tree, with your palms facing in and your elbows pointed out and only slightly bent. Slowly release back and up until your elbows are level with your shoulders, then repeat the motion.
Chest Press
The chest press works your pecs, triceps and anterior deltoids. If you don't have access to a weight bench or dumbbells for a dumbbell chest press, you can do the chest press standing, using one of the resistance bands you used for your crossovers.
To do this exercise at home, drape the resistance band around your back so that it crosses your shoulder blades. Then hold one end in each hand, with your arms bent and your shoulders, elbows and hands all in the same level plane. Next, press your hands in and together; they should end up extended straight out, directly in front of your shoulders. Slowly return to the starting position.
Punches
Resistance-band punches are another way of working your pecs, triceps and anterior deltoids from home. For this exercise, position a resistance band as you did for chest presses, but keep your fists in front of your chest, palms facing together and your elbows close to your body. Punch one hand out at a time, straight in front of you, rotating your fist so that your palm faces toward the ground.
Push-Ups
Push-ups are the classic at-home chest exercise since they require no equipment at all. They work the same muscles as chest presses--pecs, triceps and anterior deltoids--along with your core. To do push-ups, position yourself face-down on the ground, supporting your weight on your hands and toes. Keeping your body in a straight line, lower your chest toward the floor, then press up again.
Member Comments