If for months you train at home, and it seems that everything indicates that you are going to continue doing it for other months, it is time to take a quality leap in your routines. Today we focus on boost pecs using two chairs at home.
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A good sport equipment sometimes it does not have to be the newest, nor the most expensive, but it is the most effective. And, in this case, the coach Chris Heria He surprises us with this complete routine using two chairs. Of course, resistant, since they have to bear your own weight.
Full chest training
Let’s go by parts, and by levels. The chest work is divided into three areas, more focused on the shoulders, more on the pecs themselves, and the lower part. A complete routine that you can do by levels, according to your physical form, because for this routine you must have trained, strong arms, and a back that accompanies the hardness of some movements.
Push-ups with one hand: you better have strength in the arms, because you are going to need it. Placed in the plank position, with one hand on the floor and the other on the bottom of the chair (hence the importance of them being sturdy chairs), you begin to do push-ups. Ten with each arm.
High push-ups: you put your hands on the seats of the chairs (the coach uses some high kitchen chairs), raise your whole body until it is almost in a horizontal position, and start doing the ups and downs with full force on your arms. If you are not able to lift your full weight, you can choose to stay straight and go up and down with your legs bent. 10 repetitions of this planche push ups. If you see that you can’t do it like this, use a support for your feet, but be careful not to fall towards the ground.
Push-ups with feet elevated in chairs: These push-ups are exhausting, especially due to the pressure of being inverted. With your feet on the seat of the chair you start to do push-ups, but each time you do one, you move your hands a little opening and closing spaces. One push-up with the arms wide open, another with the arms very closed. Thus, up to 10 repetitions. If you are a beginner, look for lower chairs and even small ground elevations.
Jump pushups: If you still have strength in your arms, the next exercise is to do push-ups with your legs up but with an addition, a jump with your hands. “Explosive push-ups“the coach calls them.
Pushups very upside down: As if you wanted to almost get on the ground. It is an exercise that requires strength in the neck, lowering as high as the chosen chairs are and raising your body creating a diagonal. This exercise is very demanding for all your muscles.
Griddle: Another version is to use the lower part of the chair, the footrest, to hold on and do the plank exercise. Very intense, hold everything you can. And when you have stabilized, go up until you can stretch your arms to the end, straight. An exercise that requires balance and endurance. You can also do the reverse version, start up and go down.
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