Health & Wellness
Chest Workout At Home: Fantastic Exercises To Build Strength & Muscle
The chest muscles are a distinguishing feature of strong anatomy. They do things like squeezing a pair of loppers to chop a tree branch and pushing a door open. They’re also the muscles that people talk about when discussing upper-body strength (“How much can you bench, bro?”).
The chest muscles are the defining element of muscle mass for bodybuilders and people interested in general physical attractiveness. For the bench press, powerlifters rely on them to get the best lift.
However, because these muscles facilitate arm mobility, they are extremely important from a functional standpoint.
A low waist-to-chest ratio was identified as the most appealing physical trait in males in a number of studies investigating perceived attractiveness. This occurs when a person’s waist is narrower than their chest.
Regardless of whether your objective is to have sculpted pecs or simply to be able to play Twister with your kids on the living room floor, everyone may benefit from strengthening the chest muscles.
10 chest workouts at home
1. Bench Press with Barbells
It’s fashionable these days to despise the bench press, yet it’s one of the most popular lifts for a reason. The normal barbell bench, for example, permits you to move the most weight. It’s also a more manageable lift than pressing large dumbbells. The exercise is also rather obvious, so don’t be hesitant to request one!
Classic protocols like 5×5 for muscle and strength, or even 10×10, dubbed German Volume Training, for pure mass, work well on the bench press. There are systematic bench press regimens like Bench 300 that might help you chase a huge number if you want to go serious.
Variations of the Barbell Bench Press for Chest Growth:
- Bench press using barbells (medium, wide, or close grip)
- Floor press with barbells
- Bench press with a barbell and chains
- Bench press with a neutral grip, a “Swiss bar,” or a multi-grip bar.
- Bench press with a reverse-grip barbell
- Bench press with a barbell “guillotine”
- Bench press with weights suspended
- Bench press with a reverse band
During your exercise: Bench press hard sets in lower rep ranges, such as 5-8 reps, at the start of your chest workout. For high-rep chest burnouts, there are better moves. To get a more complete chest workout, change up your grip width and style.
2. Push-ups (standard)
This is a beginner chest exercise at home. It’s a classic, but it’s a good home-chest workout. A wonderful chest workout is a push-up (or press-up — the phrases are interchangeable). Lay face down on the floor with your hands in line with your shoulders and your arms extended straight. Then get up on your toes and maintain a straight line from your heels to your neck. Make sure your hips aren’t flexed or your back isn’t curved. This reduces the efficiency of the push-up and puts you at risk of injuring yourself.
Bend your elbows and bring your chest as close to the floor as possible to perform a single push-up. If you don’t keep your back and legs straight the entire time, you won’t reap the benefits. Perform a set of 10 reps, then rest for 30 seconds before beginning again. You’re done after three sets. Start increasing the number of reps in each set as it becomes a little easier. When you want to push yourself even harder, add two reps to each set.
It’s critical to finish each rep slowly and carefully if you want to get the most out of each push-up and maintain your form. Don’t rush anything.
3. Bench Press using Dumbbells
It’s an age-old weight-room debate whether dumbbell or barbell presses are superior for growth. You can, fortunately, do both! The dumbbell variation, on the other hand, provides more versatility in the beginning, middle, and end of a chest workout.
Other advantages of dumbbells include the fact that each side’s muscle must operate independently, resulting in better-balanced strength and size. Dumbbells also provide a wider range of motion, which has been linked to muscular growth in some studies. On chest day, you can also easily change your grip to add diversity and a different stimulus.
Chest Growth with Dumbbell Bench Press Variations:
- Bench press with a neutral-grip dumbbell
- Bench press with a close-grip dumbbell
- Bench press with a single dumbbell
- Bench press with dumbbells alternated
Do flat dumbbell presses at the beginning of your chest session for heavy sets in lower rep ranges at least a portion of the time. They can also be used later in a chest workout for heavy reps, either flat or on an incline or decline.
Here’s what you shouldn’t do: Barbell bench press for a few sets, then dumbbell bench press for the same sets and reps. The similarity of these actions was corroborated by EMG research, which revealed no significant changes in muscle activation between flat-bench dumbbells and barbell presses.
4. Push-ups Made Slightly Easier
Keep in mind that push-ups will be a recurring theme throughout this article, but trust us when we say it’ll be worth it. If you’re new exercise for chest exercises at home or haven’t worked out in a while, conventional push-ups may be difficult, to begin with. If this is the case, there are some modifications you can make before attempting a full push-up.
To begin, instead of doing your push-up on your toes, you can perform it on your knees. However, you should keep your back and legs straight all the way down to your knees. When these become a little too simple, then go to the next level.
Push-ups are made easier when your hands are higher than your feet. Assume a conventional push-up stance, but instead of placing your hands on the floor, lift them slightly – on a sofa arm or a chair seat. The technique is the same in every other way. Incline push-ups are what they’re called.
5. Bench Press with Incline
In addition to being a classic approach to enhancing the upper chest, many lifters find that incline benching is a more comfortable “primary lift” for the shoulders than flat benching. It’s wonderful with a barbell or multi-grip bar, but dumbbells could be even better because you can modify your grip to focus on the upper pecs.
Pro tip: Many benches are set at a fairly steep angle, which works the front delts as well as the chest, according to EMG studies. If at all feasible, choose a lesser incline, such as 30 degrees, to concentrate on the upper pecs.
Bench Press Variations for Chest Growth on an Incline:
- Bench press with incline barbell (medium or close grip)
- Bench press with incline dumbbells
- Smith Bench press with an inclination
- With palms facing in, incline dumbbell bench
- incline bench press with dumbbells
In your exercise, a few heavy sets of 6-8 reps can be your bread and butter as a primary lift. Increase it to 8-10 as a secondary lift. Many chest workouts begin with flat-bench motions, but inclines should be used occasionally, especially if you’re trying to lift your upper chest.
6. ‘Spider-Man’ Push-ups
How to build chest muscle at home? Finally, this push-up variation is an excellent addition to any home chest workout routine. Begin in a regular push-up position, bending your elbows to lower your chest. Bend one of your knees and bring it up alongside you while you do this. Return to the starting position after a few seconds in this position. Then repeat the process with the opposite leg. To work on each side evenly, make sure you do an even number of these in each set.
This variation of the traditional push-up works your core as well as your chest, arm, and leg muscles.
7. Press Decline
The general consensus on the decline is that it is only for the lower chest. While it is effective for that, all-time greats prefer it because it hits the full chest and helps them to lift more and more easily than the flat bench. Six-time Mr. Olympia Dorian Yates uses it in his 6-Week Blood and Guts program.
Use a comfortable decline press machine, such as a plate-loaded hammer strength machine, if your gym has one. You can sit sideways and press across your body one arm at a time, in addition to the typical double-arm press. This unilateral chest motion emphasizes shoulder adduction, which is one of the pec major’s fundamental functions.
Bench Press Variations to Reduce Chest Growth:
- Barbell bench press decline
- Dumbbell bench press decline
- Smith machine press on the decline
- Reduce your leverage press.
In your workout, start with free-weight presses because they require more effort and stabilizer muscles than machine presses. Before graduating to lighter pump work, a machine version might be the final big exercise in your program.
8. Off-set Push-ups
This is a difficult chest workout at home. Begin in the usual push-up position, then lift one hand to rest on a stable surface. This might be anything from a chair to a coffee table. As long as it’s stable and flat. After that, perform a set of press-ups before switching arms. If you’re doing more than two sets, make sure you finish an equal amount of them to avoid working one side more than the other.
Including off-set push-ups in your at-home chest training regimen has numerous advantages. It works your pecs and delts while also putting greater pressure on your triceps, which helps you gain arm muscle. It also necessitates some serious core control, which means you’ll have to build abbs too.
9. Machine Chest Press
While free-weight pressing motions on a flat bench are excellent, machine and cable press versions offer some distinct advantages. For one thing, both the concentric and eccentric phases make it easier to slow down the repeat. Drop Sets can also be done swiftly on stack-loaded machines.
Do you want to take a break from free weights? It shouldn’t happen. The machine bench press activates the shoulders significantly less than free-weight versions, according to an EMG study. This allows you to focus on your pecs specifically.
Chest Growth Machine Chest Press Variations:
- Chest press machine
- Chest press with plates (flat, incline, decline)
- Chest press with cable (seated, standing, lying)
In your workout: Machine exercises should be done at the end of your workout for sets of at least 8-10 reps, adding drop sets or rest-pause sets if you’re up to them. This is when you’ll find out if that pre-workout supplement you’ve been using is up to par! Pump your pecs until they’re completely exhausted, then finish strong.
10. Push-ups on one leg
This is the best at-home chest workout. To perform this at-home chest workout, you’ll need some serious strength. Begin in a conventional push-up position and then elevate one leg. Before switching legs, complete your set of reps (aim to get to 10) while keeping your glutes tight. Alternatively, you could switch legs between reps. Just make sure that each leg gets an equal amount of reps.
Reference
https://www.bodybuilding.com/content/10-best-chest-exercises-for-building-muscle.html
https://www.everyoneactive.com/content-hub/home-workouts/10-home-chest-workouts/
About the author
David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.
Health & Wellness
Understanding Low Blood Pressure: Symptoms & Causes Of Hypotension
Hypotension, commonly known as low blood pressure, occurs when the pressure of the blood flowing through your arteries is lower than normal.
Hypotension, commonly known as low blood pressure, occurs when the pressure of the blood flowing through your arteries is lower than normal. While many people may think of high blood pressure as a significant health concern, hypotension can also have adverse effects on your well-being. In this article, we’ll delve into the symptoms of hypotension and what they could indicate for your health.
Symptoms of Hypotension
1. Dizziness and Lightheadedness
One of the most common symptoms of hypotension is dizziness or lightheadedness, especially when standing up suddenly. This sensation occurs because the brain is not receiving an adequate supply of oxygenated blood due to low blood pressure. Individuals may feel as though they are about to faint or lose consciousness.
2. Fainting or Syncope
In severe cases of hypotension, fainting, also known as syncope, may occur. This sudden loss of consciousness happens when the brain temporarily does not receive enough blood flow to function properly. Fainting episodes can be alarming and may result in injury if the individual falls during the episode.
3. Fatigue and Weakness
Low blood pressure can lead to feelings of fatigue and weakness, even after minimal physical exertion. This symptom occurs because the muscles and organs may not be receiving an adequate supply of oxygen and nutrients due to reduced blood flow. Individuals with hypotension may feel lethargic and have difficulty performing everyday tasks.
4. Blurred Vision
Vision changes, such as blurred vision or tunnel vision, can occur when blood pressure drops too low. Reduced blood flow to the eyes can impair vision temporarily, causing objects to appear fuzzy or unclear. Blurred vision associated with hypotension usually improves once blood pressure returns to normal levels.
5. Nausea and Cold, Clammy Skin
Some individuals with hypotension may experience nausea, especially when standing up or moving suddenly. Cold, clammy skin is another symptom that can accompany low blood pressure. These sensations occur because reduced blood flow to the skin affects its temperature and moisture levels.
6. Rapid, Shallow Breathing
In response to low blood pressure, the body may increase respiratory rate in an attempt to compensate for decreased oxygen delivery to tissues. Rapid, shallow breathing can occur as the body tries to maintain adequate oxygen levels despite reduced blood flow.
Causes Of Hypotension
1. Dehydration:
Dehydration occurs when the body loses more fluids than it takes in, leading to a decrease in blood volume and subsequently lowering blood pressure. This can happen due to inadequate fluid intake, excessive sweating, diarrhea, or vomiting.
2. Medications:
Certain medications, such as diuretics used to treat high blood pressure and heart conditions, as well as alpha and beta-blockers, can cause hypotension as a side effect. These medications may relax blood vessels or decrease the heart rate, resulting in reduced blood pressure.
3. Heart Conditions:
Various heart conditions can disrupt the heart’s ability to pump blood effectively, leading to low blood pressure. Conditions such as heart attacks, heart valve disorders, and cardiomyopathy can impair blood flow and result in hypotension.
4. Endocrine Disorders:
Disorders of the endocrine system, which regulates hormone production, can affect blood pressure. Conditions like Addison’s disease, characterized by insufficient adrenal hormone production, and hypothyroidism, where the thyroid gland doesn’t produce enough thyroid hormone, can lead to hypotension.
5. Nutritional Deficiencies:
Deficiencies in essential nutrients such as vitamin B12 and folate can result in anemia, a condition characterized by a low red blood cell count. Anemia reduces the blood’s ability to carry oxygen to tissues, leading to decreased blood pressure.
6. Pregnancy:
During pregnancy, hormonal changes and an increase in blood volume can cause blood vessels to relax and dilate, leading to lower blood pressure. While mild hypotension is common during pregnancy, severe drops in blood pressure may indicate underlying complications.
7. Neurological Conditions:
Neurological disorders affecting the autonomic nervous system, which controls involuntary bodily functions like blood pressure regulation, can result in hypotension. Conditions such as Parkinson’s disease, multiple system atrophy, and neuropathy can disrupt the body’s ability to maintain blood pressure.
8. Septic Shock:
Septic shock occurs when an overwhelming infection leads to a systemic inflammatory response, causing blood vessel dilation and leakage. This results in a significant drop in blood pressure, depriving organs of adequate blood flow and oxygen.
9. Allergic Reactions:
Anaphylaxis, a severe allergic reaction, can trigger a sudden drop in blood pressure known as anaphylactic shock. This life-threatening condition can occur in response to allergens such as foods, medications, or insect stings.
10. Blood Loss:
Significant blood loss from trauma, surgery, or internal bleeding can lead to hypovolemic shock, characterized by a rapid decrease in blood pressure. Without prompt medical intervention, hypovolemic shock can be fatal.
11. Vasovagal Syncope:
Vasovagal syncope is a common cause of fainting and occurs when a trigger, such as emotional stress or the sight of blood, causes a sudden drop in heart rate and blood pressure. This can lead to temporary loss of consciousness.
12. Age-related Changes:
As individuals age, changes in blood vessel elasticity and heart function can contribute to lower blood pressure. Blood vessels may become less flexible, and the heart may not pump as forcefully, leading to hypotension.
13. Orthostatic Hypotension:
Orthostatic hypotension occurs when blood pressure drops suddenly upon standing up from a sitting or lying position. This can happen due to dehydration, medications, or conditions affecting the autonomic nervous system.
14. Diabetic Neuropathy:
Diabetic neuropathy, a complication of diabetes, can damage nerves that control blood pressure regulation. This can result in orthostatic hypotension, where blood pressure drops upon standing, leading to dizziness or fainting.
15. Anemia:
Anemia, characterized by a deficiency of red blood cells or hemoglobin, can reduce oxygen delivery to tissues and organs, leading to low blood pressure. This can result from nutritional deficiencies, chronic diseases, or blood loss.
Understanding the various causes of hypotension is essential for accurate diagnosis and appropriate management. If you experience symptoms of low blood pressure, such as dizziness, fainting, or fatigue, it’s important to consult a healthcare professional for evaluation and treatment.
Conclusion
Recognizing the symptoms of hypotension is crucial for early detection and management of this condition. If you experience any of the symptoms mentioned above, especially fainting or severe dizziness, it is essential to seek medical attention promptly. Your healthcare provider can conduct a thorough evaluation to determine the underlying cause of your low blood pressure and recommend appropriate treatment options.
Remember, while occasional episodes of hypotension may be harmless, persistent or severe symptoms warrant medical intervention to prevent complications and improve your overall health and well-being. Stay informed about your blood pressure levels and consult with your healthcare provider if you have any concerns or questions about your cardiovascular health.
By understanding the symptoms of hypotension and taking proactive steps to address them, you can better manage your health and enjoy a higher quality of life.
About the author
Charlotte
Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London
Health & Wellness
9 Effective Weight Gain Exercise: Build Muscle & Strength
While many people focus on weight loss, there are just as many individuals looking to gain healthy weight, whether for athletic performance, muscle building, or overall well-being.
When it comes to achieving weight gain goals, incorporating the right exercise regimen into your routine is crucial. While many people focus on weight loss, there are just as many individuals looking to gain healthy weight, whether for athletic performance, muscle building, or overall well-being. In this comprehensive guide, we’ll explore the most effective weight gain exercises to help you reach your desired fitness goals.
Understanding the Basics of Weight Gain
Before diving into specific exercises, it’s essential to understand the principles and reasons behind weight gain. While consuming a calorie surplus is fundamental to gaining weight, engaging in resistance training exercises is equally important for promoting muscle growth and strength development. By combining proper nutrition with targeted exercises, you can achieve healthy and sustainable weight gain results.
Is it essential to go to the gym for weight gain?
No, going to the gym is not necessary for weight gain. While the gym can be a helpful environment for gaining muscle mass and strength, there are many other ways to achieve weight gain without it. Some effective strategies include:
- Home Workouts: You can perform bodyweight exercises such as push-ups, squats, lunges, and planks at home to build muscle and strength.
- Outdoor Activities: Engaging in outdoor activities such as hiking, cycling, swimming, and sports can help you build muscle and increase overall calorie intake.
- Resistance Training: Investing in a set of resistance bands or dumbbells for home use can provide you with the tools needed to perform strength training exercises to promote muscle growth.
- Calorie Surplus: To gain weight, you need to consume more calories than you burn. Focus on eating nutrient-dense foods that are high in calories, such as nuts, seeds, nut butter, avocados, whole grains, lean meats, and dairy products.
- Consistency: Consistency is key when it comes to weight gain. Stick to a regular eating schedule and ensure that you are consistently consuming enough calories to support your goals.
- Rest and Recovery: Adequate rest and recovery are essential for muscle growth. Make sure to get enough sleep each night and allow your muscles time to recover between workouts.
Ultimately, while the gym can be a convenient and effective option for gaining weight, it is not the only way. By focusing on proper nutrition, consistent exercise, and adequate rest, you can achieve your weight gain goals without needing to go to the gym.
9 weight gain exercise
1. Squats
Squats are a foundational compound exercise that engages the lower body muscles, including the quadriceps, hamstrings, and glutes. By performing squats with proper form and gradually increasing resistance, you can build lower body strength and enhance muscle mass.
How to do it
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Engage your core, keep your chest up, and lower your body by bending your knees and pushing your hips back.
- Descend until your thighs are parallel to the ground, ensuring your knees stay in line with your toes.
- Push through your heels to return to the starting position.
- Keep your back straight throughout the movement and avoid leaning forward excessively.
2. Deadlifts
Deadlifts are another essential compound exercise that targets multiple muscle groups simultaneously, such as the back, legs, and core. Incorporating deadlifts into your routine helps develop overall strength and promotes muscle growth throughout the body.
How to do it
- Stand with your feet hip-width apart, toes under the barbell, and knees slightly bent.
- Bend at your hips and knees to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your back straight, chest up, and shoulders pulled back.
- Lift the barbell by straightening your hips and knees, ensuring the barbell stays close to your body.
- Lower the barbell back to the ground by reversing the movement, keeping your back straight and core engaged.
3. Bench Press
The bench press is a classic upper body exercise that primarily targets the chest, shoulders, and triceps. By including bench presses in your regimen and progressively adding weight, you can strengthen your upper body and achieve better muscle definition.
How to do it
- Lie flat on a bench with your feet planted on the floor.
- Grip the barbell slightly wider than shoulder-width apart, arms fully extended.
- Lower the barbell to your chest in a controlled manner while keeping your elbows tucked close to your body.
- Press the barbell back up to the starting position, extending your arms fully.
- Keep your back flat against the bench and maintain a stable base with your feet.
4. Pull-Ups
Pull-ups are an effective bodyweight exercise for targeting the back, biceps, and forearms. This compound movement is crucial for building upper body strength and improving pulling power.
How to do it
- Grip the pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
- Hang from the bar with your arms fully extended and engage your core.
- Pull yourself up towards the bar by engaging your back muscles and bending your elbows.
- Lower yourself back down to the starting position in a controlled manner, fully extending your arms.
- Avoid swinging or using momentum to complete the movement.
5. Lunges
Lunges are unilateral exercises that engage the quadriceps, hamstrings, and glutes while enhancing balance and stability. Incorporating lunges into your routine helps strengthen the lower body and reduce muscle imbalances.
How to do it
- Stand tall with your feet hip-width apart.
- Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
- Keep your front knee aligned with your ankle and your back knee hovering just above the ground.
- Push through your front heel to return to the starting position.
- Repeat on the other side, alternating legs for each rep.
6. Bent-Over Rows
Bent-over rows are excellent for targeting the muscles of the back, including the latissimus dorsi, rhomboids, and traps. Performing bent-over rows with proper form and a full range of motion can lead to a strong and well-defined back.
How to do it
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell or dumbbells with an overhand grip.
- Hinge at your hips, keeping your back straight and chest up, until your torso is parallel to the ground.
- Pull the weight towards your lower chest by bending your elbows and squeezing your shoulder blades together.
- Lower the weight back down in a controlled manner, maintaining tension in your back muscles throughout the movement.
7. Overhead Press
The overhead press targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. Including overhead presses in your routine helps develop shoulder strength and improve overall upper body power.
How to do it
- Stand tall with your feet hip-width apart and hold a barbell or dumbbells at shoulder height with palms facing forward.
- Press the weight overhead by extending your arms fully, keeping your core engaged and avoiding arching your back.
- Lower the weight back down to shoulder height in a controlled manner.
- Keep your elbows slightly in front of your body throughout the movement to prevent strain on your shoulders.
8. Dumbbell Flyes
Dumbbell flyes are isolation exercises that primarily target the chest muscles. Focusing on controlled movements and the mind-muscle connection during flyes can effectively isolate the chest and promote muscle growth.
How to do it
- Lie flat on a bench with a dumbbell in each hand, arms extended directly above your chest.
- Lower the dumbbells out to the sides in a wide arc motion while keeping a slight bend in your elbows.
- Keep your elbows slightly bent throughout the movement and focus on feeling a stretch in your chest muscles.
- Return the dumbbells to the starting position by squeezing your chest muscles together.
9. Leg Press
The leg press machine targets the quadriceps, hamstrings, and glutes. Incorporating leg presses into your routine can effectively stimulate lower body muscle growth and enhance overall leg strength.
How to do it
- Sit on the leg press machine with your back against the pad and your feet flat on the footplate.
- Grasp the handles on the sides of the machine for stability.
- Push the footplate away from you by extending your legs, straightening your knees.
- Lower the footplate back to the starting position by bending your knees.
- Repeat for the desired number of repetitions.
Key Points to Keep in Mind:
- Warm up properly before starting your workout to prevent injury and prepare your muscles for exercise.
- Use proper form and technique for each exercise to maximize effectiveness and minimize the risk of injury.
- Gradually increase the weight or resistance as you become stronger to continue challenging your muscles and promoting growth.
- Listen to your body and rest as needed between sets and exercises to prevent overtraining and allow for proper recovery.
- Stay hydrated and fuel your body with nutritious foods to support muscle growth and overall health.
By following these steps and keeping these key points in mind, you can safely and effectively perform the exercises mentioned above to build muscle and strength.
Understand, why you cant gain weight?
There could be several reasons why someone may struggle to gain weight:
- Insufficient Caloric Intake: One of the most common reasons for difficulty in gaining weight is not consuming enough calories. To gain weight, you need to consume more calories than you burn through daily activities and exercise.
- High Metabolism: Some individuals naturally have a faster metabolism, which means they burn calories more quickly. This can make it challenging to maintain a calorie surplus required for weight gain.
- Poor Appetite: A lack of appetite or feelings of fullness can lead to inadequate calorie intake. Factors such as stress, medication, or certain medical conditions can affect appetite.
- Underlying Health Conditions: Certain medical conditions, such as thyroid disorders, gastrointestinal issues, or hormonal imbalances, can affect metabolism and weight gain.
- Lack of Muscle Mass: Gaining weight in the form of muscle requires resistance training to stimulate muscle growth. Without regular strength training exercises, weight gain may primarily consist of fat rather than muscle.
- Inconsistent Eating Habits: Irregular meal patterns or skipping meals can prevent you from consuming enough calories throughout the day to support weight gain.
- Stress and Anxiety: High levels of stress or anxiety can affect appetite and digestion, leading to decreased calorie intake and potential weight loss.
- Genetics: Genetic factors can influence metabolism, body composition, and appetite, making it more challenging for some individuals to gain weight than others.
If you’re struggling to gain weight, it’s essential to consult with a healthcare professional or registered dietitian to identify any underlying issues and develop a personalized plan to support healthy weight gain.
Final words
Incorporating a variety of effective weight gain exercises into your workout routine is essential for building muscle mass and strength. By focusing on compound movements that target multiple muscle groups and incorporating isolation exercises to target specific muscles, you can achieve your weight gain goals and develop a strong, muscular physique.
Ready to take your fitness journey to the next level? Be sure to include these effective weight gain exercises in your routine and track your progress over time. With dedication and consistency, you can achieve the physique you’ve always desired.
About the author
David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.
Health & Wellness
Say Goodbye to Double Chin: 8 Effective Double Chin Exercises
Are you troubled by the appearance of a double chin? You’re not alone. Many people struggle with excess fat under the chin, which can be caused by various factors.
Are you troubled by the appearance of a double chin? You’re not alone. Many people struggle with excess fat under the chin, which can be caused by various factors. Fortunately, there are effective exercises you can incorporate into your routine to target and reduce double chin. In this article, we’ll explore 8 double chin exercises that can help you achieve a more defined jawline and regain your confidence.
Why double chin occur?
Double chin occurs when excess fat accumulates under the chin and around the neck area. This can be caused by various factors such as weight gain, genetics, aging, or poor posture. Additionally, a lack of muscle tone in the chin and neck area can contribute to the appearance of a double chin.
Can I reduce my double chin naturally?
Yes, double chin can be reduced naturally through various methods such as regular exercise targeting the muscles in the chin and neck area, maintaining a healthy diet to manage weight and reduce overall body fat, improving posture to prevent sagging skin under the chin, and staying hydrated to promote skin elasticity. Additionally, lifestyle changes such as quitting smoking and reducing alcohol consumption can also contribute to reducing double chin naturally. While results may vary for each individual, consistent efforts towards a healthy lifestyle can help minimize the appearance of double chin over time.
8 Double chin exercies
Neck Stretches:
Neck stretches are beneficial for relieving tension and stiffness in the neck muscles, which can contribute to the appearance of a double chin. Incorporating neck stretches into your daily routine can help improve neck flexibility and posture, ultimately reducing the prominence of a double chin over time.
- Sit or stand with your back straight and shoulders relaxed.
- Slowly tilt your head to one side, bringing your ear towards your shoulder.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch along the side of your neck.
- Repeat the stretch on the opposite side, tilting your head in the opposite direction.
- You can also perform a forward neck stretch by gently lowering your chin towards your chest, feeling a stretch along the back of your neck.
- Hold each stretch for 15-30 seconds and repeat as needed to relieve tension in the neck muscles.
Chin Lifts:
Chin lifts are effective for toning the muscles in the chin and neck area, helping to reduce the appearance of a double chin and promoting a more defined jawline.
- Sit or stand with your back straight and shoulders relaxed.
- Tilt your head back, looking up towards the ceiling.
- Keep your lips closed but relaxed.
- Feel a stretch in the muscles under your chin and in the front of your neck.
- Hold this position for a few seconds, then slowly return to the starting position.
- Repeat the exercise several times, aiming for 10-15 repetitions per set.
Jaw Jut:
Jaw juts are an effective exercise for targeting the muscles in the lower jaw and neck area, which can help improve jawline definition and reduce the appearance of a double chin.
- Sit or stand with your back straight and shoulders relaxed.
- Tilt your head back slightly.
- Push your lower jaw forward until you feel a stretch in the muscles under your chin.
- Hold the position for a few seconds, then slowly return to the starting position.
- Repeat the exercise several times, aiming for 10-15 repetitions per set.
Tongue Press:
Tongue press exercise helps strengthen the muscles in the chin and neck area, contributing to reducing the appearance of a double chin when performed regularly.
- Sit or stand with your back straight and shoulders relaxed.
- Close your mouth and press your tongue against the roof of your mouth as firmly as possible.
- Hold this position for 5-10 seconds, then release.
- Repeat the exercise for 10-15 repetitions per set.
Fish Face:
The Fish Face exercise targets the muscles in your cheeks and can help tone and firm the area, reducing the appearance of a double chin over time.
- Sit or stand with your back straight and shoulders relaxed.
- Pucker your lips together, making an exaggerated fish-like face.
- Hold this position for a few seconds, feeling the muscles in your cheeks and jaw engage.
- Relax your face and return to the starting position.
- Repeat the exercise several times, aiming for 10-15 repetitions per set.
Platysma Exercise:
Source:Quora
Platysma exercises target the platysma muscle, which runs from the jawline down to the collarbone. Strengthening this muscle can help improve the appearance of the neck and jawline, reducing the appearance of a double chin.
- Sit or stand with your back straight and shoulders relaxed.
- Begin by tilting your head back slightly.
- Tighten the muscles in your neck and jaw, as if you were trying to push your lower jaw forward.
- Hold this contraction for a few seconds, then relax.
- Repeat the exercise several times, aiming for 10-15 repetitions per set.
Neck Rolls:
Neck rolls help to stretch and strengthen the muscles in the neck and can aid in reducing tension and promoting better posture. Perform several repetitions in each direction for best results.
- Sit or stand with your back straight and shoulders relaxed.
- Slowly tilt your head to one side, bringing your ear towards your shoulder.
- Gently roll your head forward, bringing your chin towards your chest.
- Continue the motion by rolling your head to the opposite side, bringing your other ear towards your other shoulder.
- Finally, roll your head back to the starting position.
- Repeat the motion in the opposite direction, starting with the other side.
Chin Tucks:
Chin tucks are an effective exercise for strengthening the muscles in the front of the neck and can help reduce the appearance of a double chin over time.
- Sit or stand with your back straight and shoulders relaxed.
- Gently tuck your chin towards your chest, keeping your head level.
- Hold the position for a few seconds, then slowly return to the starting position.
- Repeat the exercise several times, aiming for 10-15 repetitions per set.
Read more: 5 Best Exercises To Get Strong Defined Jawline
Are there any treatments for double chin removal?
Yes, there are several treatments available for double chin removal, ranging from non-invasive procedures to surgical options. Some of the most common treatments include:
- Kybella (deoxycholic acid) injections: Kybella is an FDA-approved injectable treatment that can effectively reduce submental fat, the fat beneath the chin. It works by destroying fat cells, leading to a noticeable reduction in the appearance of a double chin.
- CoolSculpting (cryolipolysis): CoolSculpting is a non-invasive procedure that uses controlled cooling to freeze and eliminate fat cells. It can be used to target and reduce stubborn fat deposits, including those responsible for a double chin.
- Liposuction: Liposuction is a surgical procedure that involves the removal of excess fat through suction. It can be performed on the chin and neck area to remove submental fat and redefine the jawline.
- Neck lift surgery: For individuals with excess skin and sagging tissues contributing to the appearance of a double chin, a neck lift surgery may be recommended. This surgical procedure involves tightening the skin and underlying muscles of the neck to create a smoother, more defined jawline.
- Ultherapy: Ultherapy is a non-invasive treatment that uses ultrasound energy to stimulate collagen production and tighten the skin. It can be used to improve the appearance of sagging skin and mild to moderate skin laxity in the neck area.
It’s essential to consult with a qualified healthcare professional to determine the most suitable treatment option based on individual goals, preferences, and medical history.
Can chewing gum help reduce double chin?
Chewing gum has been suggested to enhance chewing and swallowing functions, as indicated by findings from a 2018 research study. However, contrary to popular belief, it does not contribute to the development of a more defined jawline. A separate study conducted in 2019 revealed that chewing gum primarily strengthens muscles in the tongue and cheeks, rather than impacting the jawline’s appearance.
Conclusion
Incorporating these 8 double chin exercises into your daily routine can help strengthen and tone the muscles in your chin and neck, leading to a more defined jawline and reduced double chin. Remember to perform these exercises consistently and combine them with a healthy diet and lifestyle for the best results. Say goodbye to your double chin and hello to a more confident you!
References:
- Mayo Clinic. https://www.mayoclinic.org/
- Healthline. https://www.healthline.com/
- Harvard Health Publishing. https://www.health.harvard.edu/
- American Council on Exercise. https://www.acefitness.org/
About the author
Alisha George
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