Whatever the case, you won’t be able to make it to the gym this week for chest day. Perhaps your automobile has broken down. Perhaps the weather is bad. Perhaps you simply don’t have the time. It makes no difference. What matters is that you continue to work on your chest. That’s why we’ve compiled a list of 10 terrific home chest workouts to help you stay on track to meet your fitness objectives.
TOP 10 CHEST WORKOUTS AT HOME
When working on your chest muscles, you will primarily target your pectoralis major and minor muscles, as well as your deltoids. These are the muscles that go across your chest, beneath your armpits, and across your shoulders. Warming up correctly is essential before beginning the major workouts in order to properly prepare yourself and avoid injury.
Begin with some stretches. Hook your fingers behind your back and raise your arms behind you, for example. While doing so, keep them as straight as possible. Try some low-intensity dynamic motions after you’ve stretched. Gentle press ups against the wall are an example of one of them. Anything to keep your muscles working and heated without exhausting yourself.
1. Standard Push-ups
It’s a classic, but a nice one. The push up (or press up if you want) is an excellent chest workout. Lie face down on the floor, with your hands in line with your shoulders, and your arms straight. Then, stand on your toes, maintaining a straight line from your heels to your neck. Make sure you don’t flex at the hips or bend your back. This reduces the efficiency of the push up and puts you at danger of injuring yourself.
Bend your elbows and get your chest as near to the floor as possible to perform a single push up. If you don’t keep your back and legs in a straight line the entire time, you won’t get the advantages. Perform a set of 10 repetitions, then rest for 30 seconds before repeating. Do three sets and you’re done. When it becomes easier, start increasing the number of repetitions in each set. When you want to push yourself even farther, add two reps to each set.
If you want to get the most out of each push up while maintaining proper technique, execute each rep slowly and steadily. Do not speed through them as this will cause you to lose form and not get as much out of each push up.
2. Slightly Easier Push-ups
Push-ups will be a recurring motif in this work, but believe us, it’ll be worth it. If you’re working out for the first time in a while or are new to home chest workouts, conventional push-ups may be a bit difficult to begin with. If this is the case, there are strategies to make them simpler before progressing to a full-on push up.
To begin, instead of doing your push ups on your toes, you may perform them on your knees. However, it is still critical to keep your back and legs straight all the way down to your knees. When these become a little too easy, you can progress to the next level.
Push-ups are easier if you place your hands higher than your feet. With this in mind, perform a conventional push up, but instead of placing your hands on the floor, elevate them slightly – on a sofa arm or chair seat. Everything else about the technique remains constant. These are called incline push-ups.
3. Decline Push-ups
These are, unsurprisingly, the inverse of the incline push-ups mentioned above and are a fantastic home chest workout. Push-ups will be more difficult if your feet are higher than your hands. This is due to the fact that you can drop your chest to the ground and truly work those pectoralis major and deltoid muscles. We recommend trying them only if you’re looking for a new challenge.
Maintain your legs and back straight, with your hands on the floor and your feet lifted, as previously. It’s a good idea to put them on a table, a garden seat, or even your sofa.
4. Plyometric Push-ups
The plyometric push up is another advanced home chest workout that adds extra intensity and kicks things up a notch. To begin, assume the traditional push-up position and drop yourself to the floor. The tough part comes afterwards. You must truly blast into the following part, pushing yourself as high as you possibly can. Try pushing yourself so hard that your hands really leave the floor. If you really want to impress your friends, consider clapping your hands after each push up.
This push up variation adds intensity and explosive strength to your home chest training. This means you’ll burn more calories while also increasing muscular stamina.
What you must know before attempting any of these more difficult push up variants is to maintain your press up form. Before moving on to these more difficult progressions, be sure your technique is sound.
5. Wide Push-ups
This is an excellent addition to your at-home chest training. Instead of keeping your hands shoulder width apart, consider spreading them a bit wider. This will aid in the recruitment of your triceps, as well as your deltoids and pecs.
6. Diamond Push-ups
Once again, a development from the classic push up. Instead of having your hands shoulder width apart for the diamond push up, consider placing them beneath your chest, with your thumb and index finger touching. This is an excellent addition to your home chest exercise program since it works your core muscles in addition to the chest and arm muscles we’re currently activating.
7. Shuffle Push-ups
We know what you’re thinking: “another push up variation?” and you’d be correct. However, it is still an excellent supplement to your home chest training routine. Start in a conventional push-up stance, but instead of keeping both hands level, push one out in front of you and one behind you. Finish a push up, then switch hands and attempt again. Do at least 10 reps of this so that you have an even number of reps with your hands in each position.
8. One-leg Push-ups
To perform this home chest exercise, you’ll need some serious chops. Begin in the usual push-up position and then bring one leg up. Complete your set of repetitions (aim to get to 10) while keeping your glutes tight. Alternately, you might switch legs between repetitions. Just make sure you do an equal number of repetitions on each leg.
9. Off-set Push-ups
This is a difficult one. Begin in a regular push-up stance, but lift one hand to rest on a sturdy surface. This might be anything from a chair to a coffee table. So long as it is flat and strong. Then do a set of press-ups before switching arms. If you’re performing more than two sets, make sure you finish an even number of them to avoid overworking one side.
Including off-set push ups in your home chest training program offers several advantages. It not only works your pecs and delts, but it also puts greater pressure on your triceps, which helps you grow arm muscle. It also demands a lot of core control, so you’ll be working on your abs as well.
10. ‘Spider-Man’ Push-ups
Finally, this push-up variation is an excellent complement to any home chest exercise routine. Begin in the conventional push-up position, but bend your elbows so that your chest is lower than theirs. As you do this, bring one of your knees up beside you. Hold this position for a few seconds before returning to your starting position. Then, repeat with the opposite leg. To work each side evenly, make sure you perform an even number of these in each set.
This variation of the modest push-up works your core as well as your chest, arm, and leg muscles.