Best chest workout at home during lockdown

Due to the surge of corona virus cases in India government have announced partial Lockdown in many states , due to this gyms and other fitness sites will stay close for a while now. Knowing the fact that all fitness enthusiast follow a workout routine to achieve their desired physique but for now gyms are closed and you have to workout at home . 

So we are here with some awesome workout routine that will help in gaining some serious muscle mass and strength. lets get started....

Why is it important to train chest ??

Chest muscles are one of the largest muscle group in our body so we should train it more frequently rather than training bicep triceps twice or thrice a week. Major upper body strength is generated by our chest muscles and who don't want a fully ripe chest??

Best exercise to do at home for chest..

 Push ups.

   This is the most common but very effective exercise for muscle endurance and strength .

   You can try various type of push ups like...

 

• Diamond push up.
• One arm pushup.
• Standard push up.
• Archers push up.
• Wide arm push up.
• Incline and decline push ups. 

 

 

Workout plan : Beginner level

  

• Warm up : You can either do skipping or jumping jacks for 10 -15 minutes.
• Standard push ups : 3 sets of 10  reps .
• Diamond push ups : 2 sets of 12 reps.                                                         
  
• Incline push ups : 1 set of 10 reps.                                           
  
• Decline push ups : 1 set of 10 reps. 
  

                                                       

       Total push ups count = 74.

          Take 40-60 second rest between sets. 

 Workout plan : Intermediate level

• Standard push ups : 3 sets of 15 reps.
• Diamond push ups : 3 sets of 10 reps.
• Wide arm push ups : 3 sets of 10 reps.
  

                                                            

        Wide arm push up

• Incline push up : 2 sets of 12 reps.
• Decline push up : 2 sets of 12 reps.

Total push ups count = 153.

                                                     

        Take 30-40 second rest between sets.

Workout plan : Advanced level

• Standard push ups : 3 sets of 15 reps.
• Diamond push ups : 3 sets of 15 reps.
• Wide arm push ups : 3 sets of 15 reps.
• Archers push ups : 2 sets of 12 reps.

           

                                                               

       Archers push up

 

• One handed push up : 1 set of 8-10 reps.

                                                            

                                                    

                        One arm push up

• Incline push ups : 2 sets of 15 reps.
• Decline push ups : 2 sets of 15 reps.

Total push ups count = 229.

 Take 20-30 second rest between sets. 

 

Is is important to do warm up before performing any exercise as it increases body temperature and blood flow in body. Helps in avoiding injuries.

Do all this exercise with perfect posture.  

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