5 chest exercises at home to help you own a toned chest

Bài tập ngực tại nhà giúp sở hữu vòng một săn chắc

To have a perfect round and a proper diet, it is also necessary to have a scientific exercise regime. Chest exercises at home are the most popular method today because they save time and money, develop and tighten the chest, and help the body be supple and healthy. BeautyStyleHub introduces to you five chest exercises at home to help you own around and toned bust.

PRAYER POSE

Prayer pose is one of the chest muscle exercises at home that is quite simple; you do not need to spend extra money to equip training equipment. However, you have to persevere in practising every day; you will see noticeable results after 1 – 1.5 months.

Bài tập ngực động tác Prayer Pose

Doing:

  • Keep your arms straight in front of you and bring your palms together for 30 seconds.
  • Bend your elbows 90 degrees and press your palms together in front of your chest in a prayer position for 10 seconds, then release.
  • Repeat this movement 15 times.
WALL PUSH UP

This is one of the most straightforward push-up moves for beginners. This movement mainly affects the chest to help the chest muscles expand and firm.

Doing:

  • Stand with your back straight in front of a wall, feet shoulder-width apart and palms facing the wall at chest height, arms wider than shoulders so that legs, back, and head form a straight line. with the wall at a 45-degree angle.
  • Keep your feet still. Using the strength of your forearms and hands, slowly push yourself forward until your head and torso are almost touching the wall. Inhale.
  • Stay in the position for about 5 seconds, then push back to return to the starting position while exhaling.
  • Repeat the movement from 10 to 15 times, paying attention to the steady breathing in each exercise.
STANDARD PUSH UP
Ảnh lưu trữ miễn phí về đàn bà, đẩy mạnh, người

Standard Push Up is an essential push-up exercise, but the difficulty is higher than Wall Push Up; this exercise also effectively increases the bust’s size. With this exercise, your hands have to do a more immense lifting task than the Wall Push Up but bring greater efficiency.

Doing:

  • Start in a plank position with hands slightly wider than shoulders, head and neck still and tense, torso straight.
  • Bend your elbows and start lowering until your chest is as close to the floor as possible. Make sure your elbows are not at a 90-degree angle but are pressed close to your body. When descending, inhale.
  • Slowly extend your arms and return to the starting position while exhaling.
  • Do three sets of as many push-ups as you can.
STABILITY BALL DUMBBELL FLY

The Stability Ball Dumbbell Fly targets your pectoral muscles explicitly. Make this move on an exercise ball to enhance your performance more than the standard bench press.

With this move, you should practice with both dumbbells. It is recommended to start with light weights, 2-3 kg or less, to capture the movement, then the weight can be lifted.

Bài tập ngực Stability ball dumbbell fly

Doing:

  • Rest your upper body on a giant exercise ball and form a 90-degree angle with the rest of your body, with your torso and shins straight, knees bent, and feet flat on the ground.
  • Starting position, you keep your body tight, extend your arms with palms up and bend your elbows slightly. The arms should be parallel to the floor.
  • Simultaneously begin to lift both dumbbells toward the centre of your chest; you should feel the pectoral muscles working. When the weights reach the centre, slowly lower your back slightly past the starting position until you feel a stretch in your chest.
  • Repeat this exercise in 3 sets, 12 times each.
HAMMER BICEPS CURL IN PLANK

Unlike the traditional Plank, this Hammer Biceps Curl in Plank is perfect for round 1, especially when working with dumbbells. The movement of the hands helps the chest muscles be more active, thereby helping to expand and tighten significantly.

Bài tập ngực Plank nâng tay

Doing:

  • Start in a plank position. Instead of 2 hands directly on the floor, they will hold dumbbells in each hand and use them as a fulcrum.
  • Keeping the left hand still, raise the right hand. Note, press your hands to the side and present them so that the dumbbells are close to the chest but not touching.
  • Keep your breathing even and stop in motion
  • Do this for about 3 seconds, then bring your hand back and do the same with the other hand.
  • Do each side five times.
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