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TestoFuel Blog : Make Gains & Pack on the Muscle

Chair Workouts at Home

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If you ever find yourself stuck at home and itching to go the gym, Brad from TestoFuel has the answer with these chair workouts you can do at home.

You don’t need fancy equipment to boost testosterone and build muscle, all you need is determination and creativity. And with these chair excises at home, Brad shows us the best ways to build up your:

  • Chest
  • Triceps
  • Quads
  • Glutes
  • Hamstrings

In just three exercises. By working out these large muscles in the body, your body produces more testosterone to help with recovery. It’s a win-win for anyone looking to stay in-shape and boost their testosterone.

The exercises Brad demonstrates are:

  • Decline Chest Press
  • Pulsating Lunges
  • Jumping Box Squat

Here’s Brad’s workout in more detail:

Exercise #1: Decline Chest Press

This workout focuses purely on your upper body, in particular your chest. This is the chair-assisted Decline Chest Press.chair workouts at home decline push up

This exercise works your:

  • Chest
  • Triceps
  • Shoulders

This is how you pull it off:

  • With the chair behind you, get into the standard push up position
  • One at a time, lift your feet on to the chair’s seat
  • You are now in the decline chest press position
  • Bend your arms and lower your torso to the ground – like you would a normal push up
  • Straighten your arms and push back up
  • Keep your back straight and repeat the reps at a steady pace

Rep Range: 15 – 20
Sets: 3

This is a great chair workouts at home for working the major muscles in your upper body. With these muscles under continuous tension, it encourages your body to release as much testosterone as possible to support the growth of these areas.

Exercise #2: Pulsating Lunges

Pulsating Lunges are one of the best body weight exercises for keeping your lower body constantly under tension, giving your legs an all over development.chair-exercises-pulsating-lunges

One of Brad’s favorites, this exercise works your:

  • Quads
  • Hamstrings
  • Glutes

Here’s how you perform them:

  • Get into the lunge stance, one leg in front of you, the other stretched out behind you (pictured above)
  • Bend your back knee to touch the ground, while bending your front knee to a 90 degree angle
  • Push off both feet, straightening your legs, to near lock-out
  • Bend back down to the previous position
  • Repeat at speed

Rep Range: 15 – 20

This engages a lot of the stabilizing muscles in your body and you should definitely be feeling the pump throughout your lower half. This exercise also demands a lot from your core to keep your back straight, and releases a lot of testosterone, due to the size of the muscles being worked.

Exercise #3: Jumping Box Squats

This is one of the harder exercises of this routine, but arguably the most effective for boosting testosterone levels – the Jumping Box Squat.chair-exercises-jumping-box-squats

The main muscles this exercise works are your:

  • Core
  • Glutes
  • Quads
  • Hamstrings

You’ll need to use your chair again to pull off this exercise:

  • With a chair underneath you, stand up straight with your feet shoulder-width apart
  • Put your hands together out in front of you for balance
  • Bend your knees outwards and lower yourself over the seat of the chair
  • Do not sit down, hover for a few seconds over the seat to build up tension in your muscles
  • Push against the floor from your heels into a jump
  • Repeat

Rep Range: 15 – 20
Sets: 3

Remember: The chair isn’t being used for support, it’s to give you an idea of how low you should be squatting. Resist temptation and do not sit down. Hover above the seat, keeping your leg muscles under constant tension. This will help work the muscles and release more testosterone when its time for recovery.

Chair Workouts at Home Conclusion

There you have it, three challenging exercises you can do at home without the use of a gym or any fancy equipment – all you need is a chair and some serious dedication.

Brad’s exercises are great for increasing muscle mass and strength, the high rep work promotes hypertrophy and overall muscle development. As an added bonus, working this major muscle groups provokes a higher release of testosterone throughout the body for faster recovery and growth.

Want even more testosterone?

If you’re looking to recover faster from your gym sessions, increase muscle and improve your overall energy levels we highly recommend you try TestoFuel.

This is our anabolic support complex that supplies your body with everything it needs to get the most out of your hormones.

To find out more about how TestoFuel can help you, check out the ingredients page to learn more about each nutrient in TestoFuel and how it can supercharge your gains.