Chest training: tool-free exercises to sculpt and tone them

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Chest sculpted: 4 exercises without tools.

The breast is supported by the pectoral muscles, aided by the dorsal ones. The exercises to sculpt the pectoral muscles are numerous and very effective if practiced consistently. This means that to get satisfactory results, you need to train at least 2-3 times a week.

The good news is that ad hoc movements can be enough to train the pecs, and tools are not always essential.

In fact, the breasts can also be toned up by training while going to work, brushing your teeth, and in the morning as soon as you wake up (this excellent habit, moreover, will also speed up the metabolism, helping us burn more throughout the day).

Tonic and sculpted pecs are the results of constant attention. The exercises firming, in fact, should be performed on alternate days and combined with cardio-specific activity (swimming, for example), dedicated to providing movements back muscles.

To better train the pectoral muscles and thus obtain a high and firm breast, free body training can bring excellent results in a rather short time.

Side openings

Atoning a workout in the gym is defined as complete only when it also includes specific exercises for the pectorals. Often the latter must be performed with the aid of small weights or specific machines. But the pectorals can also be sculpted by training free body and without loads. An example of a pectoral exercise without weights is the side openings.

Execution: standing, feet parallel and legs bent, slightly apart. The back should be kept straight and the pelvis aligned with the rest of the body (without backward lumbar flexions). Keeping your elbows bent at right angles, you start with your arms outstretched, lifted sideways with your elbows at shoulder height. From this position, the arms are opened and closed in front of the chest, keeping the elbows always at the same height and focusing on the movement. 3 series of 10 repetitions are performed.

Exercises you can do anywhere.

sculpted pecs

Some exercises can be performed practically anywhere to treat yourself to sculpted pecs since they do not require machines or weights. One of these, perhaps the most versatile, involves the contraction of the pectoral muscles by simply pressing one hand against the other. Also to be performed in the office, during breaks from the monitor, on the bus or, again, while waiting for the washing machine to finish its task.

Execution: hands are pressed, intersecting them, in front of the chest. The shoulders must be kept “low” and wide without embedding the neck or arching the back. What you have to feel working are, in fact, the pectoral muscles and the arms. Always remember to keep the abdomen tight (pulling it towards the navel) for the exercise duration.


It is an unmissable, “vintage” exercise but perhaps the most effective training for sculpting the pectorals to perfection (and not only). We are talking about push-ups, performed according to your level of training.

The most trained will devote themselves to the classic flexion on the ground, bending and lifting the whole body. On the other hand, those who want an even more “strong” work can perform flexion by placing a rise of about 30 cm under the feet.

Variations: for the less experienced and trained, the “half push-ups” will be perfect: flexing only the arms and keeping the knees resting on the floor. Or, again, standing push-ups against the wall. The latter can also be performed anywhere, without the need to lean on the floor.

Warning: push-ups, whether complete or not, must always be performed, keeping the back straight and the abdomen well contracted. Thanks to this type of posture, bending manages to coach at the even better abdominal muscles through a training -type functional.

I swim

Sculpted pectoral muscles are always associated with equally trained lats. There is a sport that can tone both without weighing on the spine and ensuring incredible toning effects. These are swimming, especially backstroke and breaststroke styles.

In fact, the massaging action of freshwater is associated with the toning and firming movement of the stroke. A variant to intensify the work of the pectoral muscles provides that you keep your legs still and swim using only the strength of the arms and torso.



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