4 Ways to Form a Chest Muscle at Home:

    1. Chair Dips

via: bodybuilding.com

via: bodybuilding.com

  1. Chair dips are exercises that can form the chest muscles, triceps and shoulders. As the name implies, chair dips are exercises that are carried out using the help of chairs.

The trick is to position your arms shoulder width apart in the chair. Then slowly lift your body with your hands. Bend your knees backwards and slowly lower your body. Repeat 10 times and do 3 sets.


    1. Plyometric Push Up

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  1. Plyometric push ups have movements similar to pushup but the difference between plyometric pushup is to push the jump by hand.

This exercise can also train the triceps muscles simultaneously. Repeat 10 times and do 3 sets.


    1. Rotation Push Up

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Even though it has the name “push up” but the rotation push up has a different movement but still with the same starting position.

If your push up bends your hands, at rotation you push up one hand upward alternately with the other hand. Repeat 10 times and do 3 sets.


    1. Pull up

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  1. Pull up is the most difficult exercise among the 3 previous exercises. Pull up is an exercise that uses a crossbar as a tool.

Pull up is done by lifting your body with your hands resting on the crossbar. The way to do this is to position your arms shoulder width and hold the pull up bar tightly. Raise your body until the chest is parallel to the crossbar, hold it for a while then lower it. Repeat 10 times and do 3 sets.


    1. The Right Exercise Technique:
      Don’t overtraining

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  1. Many people think that the more muscles are trained, the faster the muscles will form. This view is not right, because the muscles need time to grow so the muscles need enough time to rest. You should train your muscles twice a week with a duration of no more than 30 minutes. When you are not training your chest muscles, you can train other muscles or just jogging to increase stamina and improve your metabolism.
    Perform Maximum Exercise

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    1. Although in the previous tips it was said that each exercise was carried out 10 times and repeated as many as 3 sets, but if you can’t do it, you don’t need to force yourself. Everything needs a process, to start you just do it to the fullest. If you do exercises that are outside the body’s capacity, you are at risk of being injured. You have to remember that the exercise you are doing is primarily aiming to make the body healthier rather than to injure the body.
    1. Do it right

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Do all the movements described in the previous tips correctly. The bodyweight training that you do is at risk of making you injured if you don’t do it right. For example, if you do chair dips with just one arm, wrong your back even hit the chair.
Good food for muscle formation

Not only for health, having a balanced regular eating pattern is also important for muscle formation. A diet with a balanced diet between healthy fats, complex carbohydrates and proteins is very important to build muscle.

You can get these nutrients from:

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