These last couple of months I’ve been doing a lot of home chest workouts to help me maintain or build my upper body pushing strength. It’s been a challenge without weights but I’m confident in the workouts I’ve been doing. In general, my workout routines have changed but my training approach still remains the same. My training has focus is still on activating as much muscle fibers as possible. This is a major key to performing and looking your best. This is
Focus on high muscle contraction and quality conditioning. Focusing on these two training methods are the keys to an athletic and attractive body. A body that can lift, move well, and still look good.
Instead of heavy weights and explosive lifts, I’m doing plyometrics and isometrics. Even my regular bodyweight exercises involve me flexing my muscles as hard as possible while doing them.
Training is a mindset. It doesn’t matter what type of equipment you have. You can still approach your workouts with the same intention as you would when you’re lifting heavy. They say the body follows the mind. When you have the right mindset with the proper training knowledge, things take care of themselves. These are some of my home chest workouts for strength.
Chest Workout #1
This first workout is simple.
- Wall Pushes: Wall pushes are a form of overcoming isometrics.They’re a great way to activate a ton of muscle fibers. With overcoming isometrics, you’ll actually use more muscle fibers than you would with a max effort lift.
- Six sets of six second wall pushes: I like to use two different joint angles, doing three sets of each. This helps me mimic the two hardest joint angles of the bench press. I rest 1.5 minutes in between each set.
2. High Tension Pushups: These are like regular pushups except that you’re tensing your muscles as hard possible. Each rep is controlled and focusing on maintaining muscle tension.
- 7- 10 sets of 15. Rest a minute and a half in between each set.
Chest Workout # 2
- Standard Pushups: Do 20 pushups to get started.
- Plyo Pushups: These are clap pushups without the clap. Lower yourself on a 3 count and once you get to the bottom, push off the ground as hard as possible.
- 3 sets of 5. Rest 1 minute in between sets.
3. Triangle Pushups
- One set of 12
4. Max Tension Slow Pushups for one minute: These are tough. The goal is to go slow that it takes you 30 seconds to get to the bottom of the pushup position. After that, it should take you 30 seconds to get to the top of the push up position
- Two sets
5. Max Tension Slow Triangle pushups: It’s the same concept as the regular pushups but the only difference is each portion is 20 seconds rather than 30.
6. Decline Pushups: One set of 20.
7. Triangle Incline Pushups: One set of 12.
8. Timed Pushups: Set a timer for three minutes and do as many pushups as possible. Doing high reps will help you build Tendon Strength.
These are the chest and shoulder workouts I’ve been doing since the gyms have closed. I’m confident they can help you maintain or improve your upper body strength. You’ll also build some muscle !