6 Best Chest Workouts at Home
One of the great things about having a home gym setup is that you don’t have to go to the gym every day to get in a good workout; you can do it whenever you want! If you want to work on building your chest muscles, here are seven of the best chest workouts you can do at home.
Here we go!
chest workouts at home
Incline Push Up
chest workouts at home
Start in a high plank position with your feet together and your hands shoulder-width apart, palms flat on the floor. Place your hands slightly wider than shoulder-width apart. Walk your feet back until your legs are straight and you’re in a low plank position. Bend your elbows and lower your chest to the floor, then press back up to the starting position. As you get stronger, try widening your stance to make the exercise more challenging. When doing these push ups on an incline, place your hands about four inches from the edge of a stair for added difficulty.
Exercise Ball Push Up
chest workouts at home
An exercise ball push up is a great way to work your chest muscles at home. To do this exercise, you will need an exercise ball and a flat surface. Start by placing the ball on the ground in front of you. Place your hands on the ball, and then push yourself up so that your arms are extended. Lower yourself back down to the starting position, and then repeat the exercise for a total of seven repetitions.
Diamond Push-ups
chest workouts at home
These are a great way to work your chest muscles and can be done almost anywhere. Start in a push-up position, but with your hands close together so that your thumbs and first fingers form a diamond shape. Lower yourself down until your chest nearly touches the ground, then push back up. Try to do 10-12 reps.
Plyometric Push-ups (seven sentences): These are a more advanced type of push-up that will really get your heart rate going. Start in a push-up position, then lower yourself down and explode back up, propelling your hands off the ground. Land softly and immediately go into the next rep. Try to do 5-8 reps.
Push Ups Against a Wall
chest workouts at home
This is a great workout for beginners who want to start working on their chest muscles. Start by leaning against a wall with your feet shoulder-width apart. Bend your elbows and lower yourself towards the wall until your nose almost touches it. Push yourself back up to the starting position. Repeat for 10-12 reps.
Hammer Curls
chest workouts at home
Working out your chest at home is easier than you think – all you need is a set of handweights and a machine. With these two pieces of equipment, you can do a variety of exercises that will tone and strengthen your chest muscles. Here are seven of the best chest workouts you can do at home:
- Start by lying on your back on the floor or on a mat. Place your handweights on your chest, with your palms facing down.
- Press the weights up towards the ceiling, then lower them back down to your chest. Repeat this movement for 10-12 reps.
- Next, still lying on your back, hold the weights above your chest with your arms straight.
Exterior/ Interior Pec Deck Flys
Start by sitting on the pec deck machine and selecting the weight you want to use. Make sure your back is pressed firmly against the pad and that your feet are flat on the floor. This will be your starting position. Fly your arms forward and squeeze your chest muscles together in the middle. Slowly return to the starting position.
Hand weight Machine
chest workouts at home
A hand weight machine is a great way to get a chest workout at home. You can use it to do a variety of exercises, including presses, flys, and curls. Plus, it’s relatively inexpensive and easy to set up. Here are seven of the best chest workouts you can do at home with a hand weight machine:
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