Words: Jonathan Wells
Few pieces of exercise equipment supercharge a workout like a chest press machine. Simple, straightforward to use and seriously effective when it comes to gains, this gem of the gym is one of the most muscle-toning, form-honing bits of kit in any sports or fitness centre.
Which makes it even harder when exercising at home — to know there’s a machine that could shave countless push-ups off your work out, but that it’s just out of reach. Thankfully, our coach-in-chief is on hand to help. James Stirling, AKA Instagram’s @london_fitness_guy, is here to get your pecs pumped up with five easy exercises you can do from home.
“We all know about the conventional push-up,” Stirling tells us, “but building a strong chest from home requires a little more creativity to work your pectorals from a variety of angles. Your bodyweight will act as your resistance, and you’ll be surprised how effective it can be!
“When it comes to building muscles this way,” he adds, “TUT — or ‘time under tension’ — is your best friend. So think slow on the lowering phase, and explosive on the push back up. Here are some push exercises to try…”
Start off with decline push-ups
Begin with your feet elevated on a chair, bench or step and get into the push-up position. Your body should be angled slightly downward with your feet higher. Slowly lower your chest to the floor, pause for a moment and then push back up to the start position.
Next, try a staggered push-up
This is a tough chest exercise! Stagger your hand positioning so one is just outside your chest, and the other is slightly behind your chest — closer to the mid-torso. Maintain this hand placement, while you lower down and then push back up. Complete a set, and then alternate your hands.
Move into an isometric chest press hold
In simpler terms, this exercise is just a hold. Start off in a normal push-up position and slowly lower your chest as if you were doing a regular push-up. But pause when you’re three-quarters of the way to the floor and hold this position for 30 seconds. Feel the shake!
Then try a set of wide-to-narrow push-ups
Start this one with your hands in a wide push-up position and perform one rep. Then, bring your hands closer together — parallel to the shoulder — and perform a narrow chest press-up. Repeat for the required reps or until failure.,
Finally, have a go at some medicine ball push-ups
Your last home chest exercise involves a medicine ball. But, if you don’t have one, a basketball or football with do the job, too! Start with your hands on the ball and hold your push-up position. Lower your chest to the ball and then push back up. To force chest engagement, squeeze the ball.
Want more from London Fitness Guy? Allow our resident coach to teach you 5 brand new exercises…
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