If you’re looking to add some serious size to your upper body, then you need to be training your chest and triceps. These two muscle groups are the key to building a big, powerful upper body. In this blog post we will look at best exercises for chest and triceps workout at home.
Chest muscles anatomy
Your chest is made up of three main muscles: the pectoralis major, the pectoralis minor, and the serratus anterior. The pectoralis major is the largest and most important muscle in your chest. It’s responsible for the majority of the chest’s size and strength.
The pectoralis minor is a small, triangular muscle that lies underneath the pectoralis major. It helps to stabilize your shoulder joint and allows your arm to move more freely.
The serratus anterior is a long, thin muscle that runs along the side of your chest. It helps to stabilize your shoulder blade and allows you to move your arm in a wide range of motions.
Triceps muscles anatomy
Your triceps are made up of three main muscles: the lateral head, the medial head, and the long head. The lateral head is the largest and most important muscle in your triceps. It’s responsible for the majority of the triceps’ size and strength.
The medial head is a small, triangular muscle that lies underneath the lateral head. It helps to stabilize your elbow joint and allows your arm to move more freely.
The long head is a long, thin muscle that runs along the back of your triceps. It helps to stabilize your shoulder joint and allows you to extend your arm.
Best exercises for chest workout at home
Regular push ups
Push ups are an excellent way to work the chest and triceps muscles. You can easily do them at home and they’re great for building muscle size. The most important thing to remember is to maintain proper form. You should try to do as many reps as you can while maintaining proper form. The next step is to find a push up routine that works the chest and triceps muscles.
To make push ups easier to do, try to find an elevated surface to do them on. A table or couch can work well for this. As you get stronger, you can lower the surface to perform push ups on. Try to perform three sets of six to eight reps at a time.
When performing push ups, it’s best to keep your elbows straight and your body at an upright position. Then, you can try extending your legs slightly, if you want a harder push up. Remember to keep your core tight, as well.
The basic pushup is a good starting point, but you can use various variations to target the muscles. A common variation is the diamond pushup, which focuses on the triceps. You can also perform pushups with your arms stretched out and your elbows bent.
Another variation of push ups is called the closed grip pushup. This variation is very similar to the standard push up, but with a narrower grip. This variation requires more activation of the chest muscles, especially the infraspinatus, which is part of the rotator cuff.
Push ups can also be done using a foam roller. Instead of using a rotating bar, foam rollers can provide stability and resistance.
Incline push-ups are a challenging but effective exercise for developing the chest muscles. They are performed by placing the hands on an elevated surface and performing a push-up. This exercise can be made more difficult by placing the feet on an elevated surface as well.
Best exercises for triceps workout at home
Overhead triceps extensions
The overhead triceps extension is an excellent exercise to stretch the triceps. This exercise involves holding a dumbbell or kettlebell overhead and straightening the elbow. This exercise requires good form and slow movement. Ideally, you should perform this exercise seated or standing.
This exercise can be done with a single arm or with a resistance band. It is similar to triceps extensions done with elbows at the sides and is a great way to isolate the triceps. It also develops stability in the shoulders and core, which minimizes the risk of injury.
Overhead triceps extensions are an excellent way to strengthen your triceps without using heavy weights. They are also effective at training the long head of the triceps, which is the meatiest part on the back of the upper arm. This muscle is also crucial for pressing heavy weights.
To begin an overhead triceps extension, hold a dumbbell above your head and bend your elbows. It is important to lift a light weight at first and increase the weight over time. Never lift more weight than you can safely handle – this can cause injury. If you have trouble doing this exercise correctly, a spotter can help you.
When working out the triceps, be sure to perform the exercise with proper form to avoid injuries. Poor form will cause you to experience tension and pain.
Diamond push-ups are a great way to work your triceps, shoulders, and chest all at once. They are a little bit more challenging than a regular push-up, but the results are worth it!
To do a diamond push-up, start in a regular push-up position with your hands close together in a diamond shape. Lower yourself down until your chest touches your hands, and then push back up to the starting position. Keep your core engaged the whole time and don’t let your hips sag.
If you’re looking for an extra challenge, try doing diamond push-ups on your toes instead of your knees.