Chest Workouts Without Weights

Home training then seems a better and faster option than the gym, but is it not that you can not train triceps and chest without weights?

Well so.
A simple chest and tricep training at home, without the need for weights, does exist. The additional advantage is that you take up to 20 minutes of your precious time.

Disadvantages of gym

There are plenty of reasons for not having to go to the gym and yet to perform extremely effective triceps and breast training weekly. First of all, of course, reaching a gym often takes time. Then you have to count on the time that comes with you to dress. This just discourages you from going to the gym. When you're home you only have to catch something that's nice and you can get started.

Furthermore, in a gym, it is often busy at times when you have time to exercise. Then you'll be waiting for certain exercises and you may eventually do much less than you initially planned because of lack of time. This way, your visit to the gym is far from effective. In addition, a sports subscription fee applies. This can be completely saved by doing the exercises at home, as there is no cost at all.

Push-up

All exercises used to train the different chest muscles and triceps are different forms of Push-up. For example, Push-up is the same kind of practice as the bench press or weight lifting with dumbells. At bench press you use a halter with weights attached to it as resistance. The principle of Push-up is actually the same, only using your own body weight as resistance. To print effectively, you should lower your chest with a straight back so that it touches the ground and then push yourself up again by means of the muscle strength in your triceps and chest muscles. For this training, four forms of Push-up are used:

• 'Normal' Push-up: This is the known standard form of Push-up, with the distance between your two hands on the ground corresponding to the distance between your shoulders. So your hands are straight below the shoulders on the ground and point your fingers from your point of view upwards. With this way of Push-up, you mainly train the triceps and, to a lesser extent, the chest muscles
• 'Wide' Push-up: With this form of Push-up, you increase the distance between both hands on the ground relative to the standard shape. So you break them apart. In addition, everything is the same as with 'normal' Push-up. This also trains the triceps, but mainly the chest muscles because they get much more resistance.
• 'Wide, turned out': Here, the hands are spaced apart at the same distance as in the "wide" print, just turn your hands so that your fingers are pointing outward from your own point of view. As a result, you train this triceps as well as your chest muscles quite intensively, which makes this exercise most experienced as well as the most.
• Stable: Press "Stable" to reduce the distance between both hands relative to the standard shape. The distance between both hands on the ground is now smaller than the distance between both shoulders. The fingers of your hand point back up. In particular, the triceps and the inner chest muscles are trained.

The breast and tricep exercise

Follow the following steps:

• 12x 'normal'
• 12x 'wide'
• 12x 'wide, rotated outwards'
• 12x 'stable'

Take 3 minutes of rest

• 10x 'normal'
• 10x 'wide'
• 10x 'wide, rotated outwards'
• 10x 'stable' Push-up

Take 6 minutes of rest

• 8x 'normal'
• 8x 'wide'
• 8x 'wide, rotated outwards'
• 8x 'stable' Push-up