FULL EXERCISE BODYWEIGHT CHEST / TRICEPS Workout Without Equipment
Push-ups
When you play sports at home without equipment, it's hard to miss the
push-ups. This bodyweight exercise is essential for building your pecs
and offers many possibilities. Among them, do you know the pumps
installed? This involves performing a push-up, resting your chest on the
floor while briefly raising your hands, and pushing with your arms to
return to the starting position. Placing your torso on the floor will
increase the intensity and the feeling of stretching.
Dips
Main muscles used: triceps.
The dips exercise, known worldwide for strengthening the triceps, is
endlessly available. To do it at home, this weight training movement
requires you to have 1 or 2 chairs.
For beginners, place your hands flat on the edge of a chair and your
feet on the floor, then flex and straighten your arms.
For the more experienced, the feet can also be placed on the edge of a
second chair (legs stretched out).
Finally, for the experts, you can do dips between two chairs, feet in
the air. Here you will support your entire body weight.
Dumbbell bench press
How To:
● Lie flat on a bench holding a dumbbell in each hand.
● Brace your core, drive your feet into the floor and press
the weights up until your arms are fully straight.
● Slowly lower back to the start.
Sets : 4 Reps: 10-12 (last set to failure) Rest: 2 minutes
between sets
Dumbbell flye
How To:
● Lie flat on a bench holding a light dumbbell in each
hand with your arms straight above you.
● Keeping your core tight, slowly lower the weights out to
the sides until you feel a good stretch across your chest.
● Squeeze your chest muscles to return the weights to the
start.
Sets : 4 Reps: 10-12 (last set to failure) Rest: 2 minutes
between sets
Bench Dips:
How to:
⚫ Return to the bench to build your triceps and
further target your chest.
⚫ It’s 15 reps, so you’ll need to work faster, but
break the reps into chunks.
⚫ With your hands on the bench and body outstretched,
lock your arms out, then bend at your elbow to lower your
upper arms until they’re parallel with the floor.
⚫ Now, go back to the incline press.
Towel crosses:
The support this time will consist of a couple of
pieces of fabric, which may be towels or similar items.
With one placed under each hand, an execution based on
sliding is performed. Hands are placed close together
from shoulders and elbows extended, exhaling and moving
them away as you progress in the activity. The maximum
distance is reached when the body touches the floor, and
then returns to the starting position by inhaling. Care
must be taken not to slip excessively on the surface,
with the risk of incorrect execution or worse, damage to
oneself.
