web analytics

Build Chest Muscle Fast At Home

Home Chest Exercises UPPER MID LOWER CHEST

What's up, guysé Jeff Cavaliere, ATHLEANX . It's a bodyweight Wednesday and because ofthat I'm going to show you how to start hitting the different areas of your chest with a homeexercise. Now you don't have to hit the gym all the time and do incline bench pressesto hit your upper chest, or flat bench presses for your middle chest, or dips for your lowerchest. If you understand the basic biomechanicalprinciples of those exercises you can translate them to the home environment. I'm going toshow you how to do that here. The two most important things you have to understand isthe direction of the fibers from the different

areas of the chest. Number one – we've talked about it before– the upper chest has the funicular fibers that run in this direction. The middle chest– or sternal fibers – are going this way. Then the abdominal head runs down in thisdirection. We can hit that like I've shown you in previous tutorials right here. The importantthing is to understand what is happening with the upper arm in relation to the rest of yourtorso. That tells you the whole story. Even thoughthe exercise may look completely different it won't look different if you understandthe positioning of the arms. Let's start with

the upper chest. Look here on an incline benchpress. You can see that my arms are not directly in front of my chest. No 90 degrees to mytorso. They're actually a little higher than that. So 0 degrees would be down here at my side,then 90 degrees would be straight out here. On an incline bench press my arms are angledeven greater than that; like 120 degrees up. If we want to translate that to a bodyweightmovement we can do that with a decline pushup. See, when I position myself here against thewall with my feet on the wall you can see that, yes, even though my body is facing downwhere it used to face up in an inclined bench

press, just focus on that positioning of thearms. You're going to see it's the exact same thingas it was on the inclined bench press. So you can target more of the upper chest bydoing a decline push up. Now, we all know that doing a straight, classical pushup isgoing to do the same thing that a flat bench press would do. That is to target more ofthe middle area of your chest. That we've already got covered. Now you want to flipit over one more time and you now want to start targeting those lower portions of thechest. You can do that – and I know it sounds alittle backward – but the inclined pushup.

Once again, look at how this all ties backtogether. If you look at a decline bench press you can see that the arms are now in relationto the rest of the body forward, or below that 90 degree angle. They're down a littlebit lower and you're creating that line of push which is down and across. Down and across. The same thing happens where when we do thisinclined push up because our body is positioned a little bit ahead of our arms, those armsare angle in position to our torso down and across. So I know it looks different and completelyopposite of what it is, but if you understand that, then you can piece it all together.Of course, at ATHLEANX, we piece things together

because we want to help you to get the mostout of everything. We've kind of got the ultimate home chestexercise if you want to hit all these areas together. So what you do is you set a benchup here, as you can see in front of you, about 5ft or 6ft in front of a wall depending onhow tall you are. Now you position your feet up on the wall to be able to perform a declinepushup. Remember, decline pushup: upper chest. You do three reps here. Then you walk yourself down the wall untilyour feet are flat on the ground and then you do three reps of a regular, old pushupand get yourself immediately into an incline

Leave a Reply