A Toned and Defined Chest: Reach Your Workout Goals

If someone says "defined chest", we automatically think of people working out at a gym. But there's more to it than working out.
A Toned and Defined Chest: Reach Your Workout Goals

Last update: 30 January, 2020

Strong muscles aren’t just a visual thing. They’re also essential for a balanced posture and building physical strength. If you want a defined chest, you don’t have to go to the gym. There are lots of efficient yet simple exercises that you can do at home to work out this area.

In our post today, we want to show you a routine with four exercises that’ll tone and define your chest muscles. But remember to talk to your doctor before starting any new exercises and physical activity.

Four at-home exercises for a defined chest

This is a simple routine that’ll help you define your chest at home. Don’t wait to get started and enjoy the results! Remember to pair it with a good diet and ample rest.

1. Push-ups

Push-ups are classics and very effective for toning the chest muscles. To get started, do four sets of 7 to 10 repetitions. Over time, slowly raise the number of repetitions in each set until you reach 15 to 20.

The secret to nailing better results is doing the exercise correctly while always respecting your body’s limits. If the exercise is too hard or you’re feeling too much pressure on your back, start by supporting yourself from your knees.

2. Incline push-ups for a defined chest

Incline push-ups are a popular variation of the traditional push-up. It mainly workouts out your shoulders and upper part of your chest.

To do incline push-ups, position yourself on top of an elevated area (perhaps on top of a pallet) and keep your body slightly above the ground (around 30 cm from the floor). Start with 4 sets of 7 to 10 repetitions and gradually work your way up to 15.

3. Feet elevated push-ups

To complement the incline push-ups, we have the opposite exercise. Feet elevated push-ups focus on toning the lower part of your chest. This time, use the same platform as the previous exercise but use it to elevate your feet instead.

We recommend using a cushion or mat for your hands to stay comfortable during this exercise. To start, do 7 to 10 repetitions and gradually work your way to 15.

feet elevated push ups
Image: ejerciciosencasa.as.com

4. Isometric hold for a defined chest

This exercise is similar to push-ups but has different objectives. Instead of following through with the traditional push-up movement, hold the position for several seconds.

They’re similar to the famous plank exercises, but they take on a push-up position instead. We recommend starting with a hold of 12 seconds, or 15 if you can. Then, increase until you reach 25 or 30 seconds.

defined chest isometric hold

Extra tips for building the chest of your dreams

These following tips might seem very obvious. But they’re key for maximizing your exercise results. They’re worth going over if you want to nail defined abs in less time:

No balanced diet: no healthy, strong body

Nutrition is a basic building block for obtaining the best results from exercise routines. It’s also essential for staying healthy and motivated to work towards a goal.

A balanced diet helps keep a fast metabolism and it also strengths the immune system. You should talk with a nutritionist to set out a meal and workout plan that caters to your needs and expectations. You should also eliminate any empty calories or junk food from your daily diet.

defined chest diet

A defined chest requires compromise and perseverance

Far too often, we hear people saying that they’ll never reach their weight or body goals. If you want to achieve a goal, the first thing you need to do is erase words such as “never” or “impossible” from your vocabulary, and especially from your mindset as well.

A defined chest and healthy weight require patience, compromise and perseverance. Essentially, exercises form part of a routine; in other words, you have to do them regularly for good results.

Don’t expect any instant results from any exercise or workout. If you believe and dedicate yourself to making it to your goal, you’ll reap your reward at the end.

defined chest values

Respect and learn to love your body as it is

On the topic of nailing a defined chest, the ideals that we see on social media or TV pop into mind. But never forget that each body is unique with its own particularities and limits.

Your chest might not look exactly the same as fitness or fashion stars. The secret to success lies in learning how to respect, love and appreciate your body just as it is.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.