We all have been there, while flipping a fitness magazine or scrolling Instagram looked images of men with great muscular body of hard rockings abs and his wide broad chest. But the chest does not only consist of one Muscle. We have included the seven exercises you can perform into the Middle Chest Workout at home.
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Multiple muscles create your chest. Chest is mainly divided into three parts – Upper, Middle, and Lower. If you are looking just to train your upper or middle or lower chest, it’s not possible. It’s like you can’t lose weight to a specific area you have to lose weight overall.
Why Middle Chest is important?
Middle Chest usually defines your overall chest. The middle line in your chest magnifies your overall chest appearance. The chest muscles are divided into two parts – pectoralis major and pectoralis minor ( aka ” the pecs”). You have to train both these Muscles to build the awesome, great, and strong chest you always wished you should have.
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Middle Chest Workout at home
The oldest exercise that even warrior perform to maintain their physique and fight battles is Push-ups. If you want a wide broad chest without wasting your money on a gym membership, you’ve come to the right place. We have included the best Middle Chest exercise for mass and creating that awesome chest middle line you have to do these workout.
Before we go into the Middle Chest Workout at home, here are the exercises that are consisted of your workout. If you find any difficulty in how to perform check out the exercises and benefits of doing these exercises.
Regular push-ups
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The oldest exercise in the book ” Regular Push-ups”. The first and best exercise anyone has performed at home to build his upper body strength is only Pushups.
How to perform?
● Lie down on your stomach and place your hands and toes on the floor.
● Your hands should be shoulder-width apart.
● Straighten your arms and legs and bend down your elbow towards the ground.
● Your elbows should always be a 45-degree angle to your body.
● Bend down until your chest touches the ground.
● Go back to the original position by straightening your elbows.
Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique.
Incline push-ups
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It’s is a variation to regular push-ups. If it’s hard for you to do a regular push, then perform incline push-ups. As your body is in the incline phase, you have to work less to push your body weight. It is a great exercise to target your middle Chest.
Common Mistake while performing- Don’t get close to the box, as this causes your back to form an arch.
How to perform?
● Start with placing your hands on the bench or box.
● Your hands should be slightly wide than shoulder width.
● Keep your back straight and core intact.
● Lower your upper body by bending your elbows to a 45-degree angle.
● Lower down until your chest touches the bench or box.
● Go back to the original position by straightening your elbows.
Decline push-ups
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If you are comfortable with regular push-ups it’s time to make your workout harder. While performing Decline Push-ups you get an extra weigh on your upper body thus burning your chest muscles more. Decline Push-ups specifically targets your middle Chest and it’s a next step for you build middle Chest.
How to perform?
● Begin with placing your hands on the floor and your feet on the bench.
● Hands should be slightly wider than shoulder-width.
● Hands should be below your shoulders alignment ( not forward or backward).
● Lower your body by bending your elbows.
● Keep your back and neck straight.
● Don’t touch nose or forehead as you reach down.
● Bring your body back to the original position by straightening your elbows.
● Don’t make an arch while returning to the original position.
Plyo push-ups or Clap Push-ups
This is an advance variation to Pushups. It’s not easy to perform but can burst muscles to an extended level. A sudden increase in chest muscles can cause a dramatic change in your chest middle line. You can add another variation to Plyo push-ups and change the course to Clap Pushups.
How to perform?
● Begin with positioning your body in a high plank position.
● It’s similar to performing regular push up just a little bit variation.
● Place your hands to shoulder-width apart and back straight.
● Lower down your body by bending your elbows.
● Lower your body until your chest touches the ground.
● While pushing up your body, do so with enough force to lift your hands above the ground.
● If you find this easy and up for a difficult challenge, you can clap your hands when pushing upward.
Staggered Hands Push-Up
It is an exercise for beginners to perform. Well, it’s is slightly tough than regular pushups. When you perform regular push you train your chest muscles symmetrically but it’s not the case with staggered Push-ups. In this exercise, we train all chest muscles asymmetrically which benefits us to improve our core strength.
How to perform?
● Begin with positioning your body in a high plank position.
● Place your one hand forward and the other hand backward.
● Don’t place your farther, as it’s difficult to perform.
● Lower your body by bending your elbows.
● Bend your elbows until your chest touches the ground.
● Straighten your elbows to bring back to the original position.
● Switch hands for the alternative rep.
Archer Push-Up
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It’s the first step to perform one hand Push-ups. You are only able to perform one hand Push comfortably if you start with Archer Pushups. It is an advanced variation of Push-ups. It concentrates more on putting body weight on a single-arm, while the other arm is for support.
How to perform?
● Begin with positioning yourself in a high plank position.
● Maintain your wide hands angled outward at about 45 degrees.
● Begin lowering your one side, so that you bring your shoulder down to your hand of the same side.
● This is to continue while the other arm stretches to become fully extended.
● Push yourself with one hand and use the other hand for support.
● Keep your back straight and back to the original position.
One-arm pushups
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The most extreme and difficult push-up variation. In this, the weight on hand is doubled as the only hand is placed on the ground. While performing this exercise you have completed the level of pushup variation. After this, there is no hard push up variation you can perform without using weight.
How to perform?
● Begin with standing in a push-up position with your feet out wide.
● Place your one hand from ground to your thigh.
● Place it above your knee always.
● Bend down with the other hand on the ground.
● Lower your body until your elbow is at a 90-degree angle.
● Always keep your opposite shoulder elevated.
● Push your body not only from triceps but also from thighs, abs, and glutes.
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Home Middle Chest Workout ( no equipment needed)
To create an awesome middle Chest, do three rounds of these following exercises. Always remember that “Focus on perfect position or form rather than sets”.
For beginners
1 . 10 Incline Push-ups
2 . 10 Regular Push-ups
3 . 10 Decline Push-ups
4 . 10 Staggered Push-ups
For Advance
1 . 10 Regular Push-ups
2 . 10 Plyo push-ups or Clap Push-ups
3 . 10 Archer Push-ups
4 . 10 One Arm Push-ups
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