In any event, you won’t be able to make it to the gym for chest day this week. Perhaps your car has broken down. Perhaps the weather is inclement. Perhaps you simply lack the necessary time. It doesn’t make a difference. What important is that you keep working on your chest. That’s why we’ve put together a list of 10 fantastic home chest workouts to help you remain on track to accomplish your fitness goals.
TOP 10 HOME CHEST WORKOUTS
You will primarily target your pectoralis major and minor muscles, as well as your deltoids, when working on your chest muscles. The muscles that go across your chest, beneath your armpits, and over your shoulders are called pecs. Warming up properly before commencing large workouts is critical for properly preparing yourself and avoiding injury.
Start with stretching. For example, hook your fingers behind your back and raise your arms behind you. Keep them as straight as possible while doing so. After stretching, try some low-intensity dynamic movements. One of them is doing gentle push ups against a wall. Anything to keep your muscles active and warm without tiring yourself out.
1. Standard Push-ups
It’s a classic, but it’s a good one. The push up (or press up, depending on your preference) is a fantastic chest workout. Lay face down on the floor, hands in line with your shoulders, arms straight. Then, keep a straight line from your heels to your neck by standing on your toes. Avoid twisting your hips or bending your back. This lowers the effectiveness of the push up and puts you at risk of injury.
To complete a single push up, bend your elbows and bring your chest as close to the floor as possible. You won’t gain the benefits if you don’t keep your back and legs in a straight line the entire time. Perform a set of ten repetitions, then a 30-second break before resuming. You’re done after three sets. Increase the amount of repetitions in each set as it becomes easier. Add two reps to each set if you want to push yourself even farther.
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 they become a bit 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.