Working out your chest muscles can be an important part of any fitness routine, and it is possible to do chest exercises at home without the need for complex equipment or a gym membership.
Exercises like push-ups, planks, and bench presses all work to strengthen the pectoral muscles in your chest and can be performed easily in a home setting.
Not only are these exercises effective at building muscle strength, but they also help to improve overall posture and balance.
Strengthening the muscles of your upper torso can also reduce back pain and help with everyday activities such as carrying groceries or lifting heavy objects.
By incorporating some simple chest exercises into your regular exercise routine, you can maintain better health while strengthening your upper body muscles from the comfort of your own home.
Be sure to read until the end we have some tools that will make your workout a lot more effective and fun!
1. Push-ups
How to do push-ups
- Start in a plank position: Get into a prone position on the ground, balancing on your hands and toes with your arms extended and hands placed slightly wider than shoulder-width apart. Maintain a linear model from your head to your toes.
- Lower your body: Bend your elbows and slowly lower your body to the ground. Keep your body straightened and your core engaged. Your chest should come close to the ground.
- Push back up: Once your arms form a 90-degree angle, push yourself back up to the starting position, straightening your arms.
- Repeat: Repeat the exercise for the desired number of repetitions. Aim for at least 10-12 repetitions for a beginner, and gradually increase the number as you get stronger.
It is important to keep your body in a straight line throughout the exercise and not to let your hips sag or your back arch. You should also engage your core and glutes to help maintain proper form.
2. Knuckle push-ups
A knuckle push-up is a push-up variation in which your body weight is supported by your knuckles.
Knuckle push-ups are similar to regular push-ups, but instead of having your palms flat on the ground, you make your hands into fists and press your knuckles against the floor.
How to knuckle push-ups
Start in a plank position: Get into a prone position on the ground, balancing on your hands and toes with your arms extended. Instead of placing your palms flat on the ground, place your hands in a fist position, with your knuckles facing down.
- Lower your body: Bend your elbows and slowly lower your body to the ground. Maintain your posture and engage your core. Your chest should be touching the ground.
- Push back up: Once your arms form a 90-degree angle, push yourself back up to the starting position, straightening your arms.
- Repeat: Repeat the exercise for the desired number of repetitions. Aim for at least 8-10 repetitions for a beginner, and gradually increase the number as you get stronger.
It’s important to keep your wrist straight and your knuckles facing down throughout the exercise.
Knuckle push-ups can be challenging, so it’s okay to start with a modified version, such as doing the exercise on your knees instead of your toes, or by placing your hands on a raised surface like a bench or step.
3. Decline cable fly with bands
A decline cable fly is an exercise that isolates the lower chest. It has a more uniformly distributed resistance curve than dumbbell chest flyes, which results in a more consistent load on the chest muscles throughout the range of motion.
This exercise involves using resistance bands attached to a cable machine for resistance.
How to do decline cable fly with bands
- Start by attaching a resistance band to the bottom of a cable machine.
- Lie on a decline bench with your feet secured and your head facing down.
- Grab the handles of the resistance band with both hands, and position your arms out to the sides.
- Keep your arms slightly bent, and begin by pulling the resistance band towards your chest while keeping your elbows slightly bent.
- Exhale as you squeeze your chest muscles and pause for a moment.
- Breathe in as you slowly return to the starting position, keeping tension on the band the entire time.
- Repeat for the desired number of repetitions.
It’s important to maintain proper form throughout the exercise to maximize the benefits and minimize the risk of injury. Also, make sure to choose an appropriate resistance band so that you are challenged but not over-stressed.
4. Incline dumbbell fly
The incline dumbbell fly is an isolation exercise that targets the upper chest muscles, activating the difficult-to-develop upper pecs in a way that a flat bench cannot.
The level at which you perform the dumbbell fly targets different muscle groups.
How to do the incline dumbbell fly
- Start by setting an adjustable bench to an incline of about 30-45 degrees.
- Lie on the bench with your back flat against the pad and your feet firmly planted on the ground.
- Pick up a pair of dumbbells, making sure that the weight you choose is appropriate for your fitness level.
- Hold the dumbbells across your chest, palms facing each other, elbows slightly bent.
- Slowly lower the dumbbells to the side of your body in an arc-like motion, making sure to keep your elbows slightly bent throughout the movement.
- Lower the training weights until you feel a stretch in your chest.
- Pause for a moment at the bottom of the movement, and then use your chest muscles to raise the weights back to the starting position.
- Repeat the workout for the desired number of repetitions, usually 8-12.
- When finished, carefully place the dumbbells back on the floor and get off the bench.
It’s important to maintain proper form throughout the exercise to avoid injury and ensure that the chest muscles are being targeted effectively.
Focus on using a slow and controlled motion and keeping your back flat against the bench to get the most out of the incline dumbbell fly.
5. Chest expander
The chest expander exercise is a type of resistance training exercise that uses a chest expander tool to target the muscles of the chest, arms, and shoulders.
A chest expander is a small, portable device that consists of rubber tubing or springs connected to two handles.
How to do the Chest expander
- Chest Fly: Stand with your feet shoulder-width apart and hold the chest expander handles in front of your body with your arms straight. Slowly pull the handles away from each other, feeling the stretch in your chest muscles. Hold for a count of two, then release back to the starting position. Repeat for the desired number of repetitions.
- Overhead Extension: Stand with your feet shoulder-width apart and hold the chest expander handles above your head with your arms straight. Slowly lower the handles down behind your head, feeling the stretch in your triceps and shoulders. Hold for a count of two, then release back to the starting position. Repeat for the desired number of repetitions.
- Rowing Movement: Stand with your feet shoulder-width apart and hold the chest expander handles in front of your body with your arms straight. Maintain your hands close to your body and pull the handles toward your chest. Hold for a count of two, then release back to the starting position. Repeat for the desired number of repetitions.
It’s important to maintain proper form throughout each exercise to avoid injury and ensure that the desired muscle groups are being targeted effectively.
Start with lighter resistance and increase the difficulty as your strength improves.
6. Cable Chest Press – With Bands
The cable chest press with bands exercise is a strength training exercise that targets the chest, triceps, and shoulders. It is a variation of the traditional cable chest press that incorporates resistance bands for added resistance.
How to do cable chest press – with bands
- Attach the resistance bands to the cable machine or sturdy door at chest height or just above it. Make sure the bands are secure and won’t come off during the exercise.
- Stand facing the machine with your feet shoulder-width apart, and your knees slightly bent. Grab each band with both hands, palms facing forward, and step back until you feel the tension in the bands.
- Start with your arms extended out in front of you, and then bend your elbows to bring the bands towards your chest.
- As you straighten your arms and press the bands out in front of you, keep your core engaged and your back straight.
- Exhale as you press the bands forward, and inhale as you bring them back towards your chest.
- Repeat for the desired number of reps, making sure to keep your form steady and controlled throughout the exercise.
It’s important to start with a lighter weight and gradually increase the resistance as you get stronger to avoid injury. Also, make sure to keep your back straight and avoid hunching forward, as this can strain your lower back.
7. Landmine Chest Press
The Landmine chest press is a triceps, chest, and shoulders strength training exercise. It is performed using a barbell that is anchored at one end, creating a pivot point.
The barbell is loaded with weight plates and held at the other end by the lifter, who then performs a pressing motion, moving the barbell away from the body and back towards it in a controlled manner.
How To Do Landmine Chest Press
- Put a barbell in a landmine holder or set one up in a corner. Then, at the free end of the barbell, add weight plates.
- Assume a half-kneeling position, knee under the hip, toes tucked, and rib cage down.
- Avoid hyperextension at the elbows. Press the barbell up straight in front of you until your arms are extended.
- Hold the weight for a second and concentrate on tightening your chest muscles.
- Lower the weight slowly back towards your chest and repeat for the recommended number of reps.
It’s important to maintain proper form and to use a weight that is appropriate for the lifter’s strength level. As with any exercise, it’s also important to warm up thoroughly before performing the Landmine chest press to reduce the risk of injury.
8. Alternating Dumbbell Bench Press
The alternate dumbbell bench press workout is a chest workout that also works the core and shoulder stabilization muscles.
Maintain constant tension on the shoulder and pec by keeping one weight elevated during the alternate dumbbell bench press. By alternating each rep, you force your core to stabilize your body on the bench, allowing you to complete each rep.
How to do the alternating dumbbell bench press
- Begin by lying on a level surface and holding a dumbbell in each hand.
- Hold the dumbbells at arm’s length above your chest with your palms facing each other.
- Lower one dumbbell to your sternum, keeping your elbow close to your body.
- Push the dumbbell back up to the starting position and then lower the other dumbbell to the other side of your chest.
- Repeat the workout for the desired number of reps, alternating arms each time.
- Throughout the workout, keep your core engaged and your back flat on the bench.
- When you’re finished, carefully place the dumbbells back on the floor or on the rack.
It’s important to use proper form when doing the alternating dumbbell bench press to avoid injury and get the most out of the exercise. Start with lighter weights and focus on your technique before increasing the weight.
9. Low-Incline Press
The low-incline press is a weightlifting exercise that targets the chest muscles. It is performed on a weight bench set at a low incline angle (typically between 10-30 degrees), as opposed to a flat bench or a high incline bench.
The low-incline press works the chest, triceps, and shoulders and is often used as a variation of the traditional flat bench press to provide a slightly different training stimulus and target the chest muscles in a different way.
How to do the low-incline press
- Set an adjustable bench to a maximum incline of 30°, or rest a flat bench on a weight plate or mat to slightly tilt it.
- Arc your back and grab the bar just outside shoulder width, leaving space between your lower back and the bench.
- Pull the bar from the rack and lower it to your sternum, tucking your elbows to your sides about 45°.
- When the bar comes into contact with your body, drive your feet to the floor and press the bar back up.
10. Standing Dumbbell Fly
The standing dumbbell fly is a resistance exercise that works the chest, shoulders, and triceps.
How to do the standing dumbbell fly
- Stand shoulder-width apart with your feet shoulder-width apart and a dumbbell in each hand.
- Hold the barbells directly in front of your thighs, palms facing each other.
- Begin the movement by lifting the dumbbells out to the sides, keeping your arms straight and slightly bent at the elbows.
- Continue lifting the dumbbells up and out until they are level with your shoulders. Your arms should be fully extended and your palms facing down.
- Pause for a moment before gradually lowering the dumbbells to their original position while keeping your arms straight and in control.
- Repeat the workout for the desired number of repetitions.
11. Close Grip Push-ups
Close-grip push-ups are a variation of the standard push-up that target the triceps and chest muscles.
How to do the close grip push-ups
- Get into a push-up position: Put your hands slightly closer than shoulder-width apart on the floor and your legs extended behind you with your feet together to form a push-up position. From your head to your heels your body should form a straight line.
- Lower your body: Bend your elbows and keep them close to your sides as you slowly lower your body to the floor. Your chest should be close to but not touching the floor.
- Push up: Once you have reached the bottom of the movement, push yourself back up to the starting position by straightening your arms. Ensure to keep your body in a straight line and your core engaged throughout the entire movement.
- Repeat: Perform the desired number of repetitions, usually between 8 and 12.
12. Pec Fly With Bands
Pec Fly with resistance bands is an effective exercise for strengthening the chest muscles (pectoralis major and minor).
How to do pec fly with bands.
- Secure the band: Attach a resistance band at about chest height to a protected anchor point, like a door handle or a sturdy piece of furniture. Stand facing the anchor point, holding one end of the band in each hand.
- Position your arms: Stand with your feet shoulder-width apart, and your arms extended straight out in front of you. Your palms should face each other, and the band should be taut.
- Perform the fly: Keeping your arms straight, slowly pull the band apart and away from your body. As you do this, your arms should form a “V” shape. At the end of the movement, hold for a moment before slowly coming back to the initial position.
- Repeat: Perform 8-12 repetitions of the exercise, taking a short break in between sets if necessary.
13. Incline Push-ups
Incline push-ups are a variation of the traditional push-up exercise that work the chest, triceps, and shoulders.
To perform incline push-ups, you will need to elevate your hands higher than your feet.
How to do incline push-ups
- Find an elevated surface: You can use a bench, a step, or any sturdy surface that is higher than the floor.
- Get into the push-up position: Place your hands on the elevated surface, slightly wider than shoulder-width apart. Your feet should be on the floor, slightly wider than hip-width apart.
- Lower your body: Keeping your spine straight, bend your hand joints and lower your body until your chest nearly touches the elevated surface.
- Push back up: Push your body back up to the starting position, straightening your arms. Ensure to keep your core engaged and your body in a straight line.
- Repeat: Complete the desired number of repetitions. Aim for 3 sets of 8-12 reps.
14. Dumbbell Squeeze Press
The dumbbell squeeze press is an exercise that targets the chest muscles and can help build upper body strength.
How to do dumbbell squeeze press
- Start by sitting on a bench with a dumbbell in each hand.
- Elevate the dumbbells to shoulder level, palms facing one another.
- Press the dumbbells tightly together while keeping your elbows bent and close to your sides.
- Raise the dumbbells toward the ceiling, still squeezed together, until your arms are fully extended.
- Lower the dumbbells slowly back to the beginning position, maintaining the squeeze throughout the movement.
- Repeat for the desired number of repetitions.
15. Dips For Upper Chest
Dips are an excellent exercise for targeting the chest muscles, particularly the upper chest.
How to do dips for upper chest
- Start by finding a dip bar or parallel bars. If you don’t have access to a dip bar, you can use the edges of a bench or a pair of sturdy chairs.
- Place your hands on the bars and jump or step up so that you are suspended above the ground. Your arms should be fully extended.
- Lower your body, keeping your elbows close to you until your hands form a 90-degree angle.
- Pause at the bottom of the movement, then press yourself back into the initial position, initiating the movement with your chest muscles.
- Repeat for the desired number of repetitions.
16. Pike Push Up
A Pike Push-Up is a variation of a push-up that targets the shoulders and triceps.
How to do pike push up.
- Start in a downward-facing dog position, with your hands and feet on the ground and your hips pointing toward the sky.
- Keep your legs straight and your butt raised as you advance with your hands.
- Once you reach a position where your arms are fully extended, your body should form an inverted “V” shape.
- Bend your elbows and maintain a “V” shape in your body as you lower your head to the ground.
- Straighten your arms and push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
17. Typewriter push-ups
Typewriter push-ups is an advanced variation of a push-up that challenges your core stability, coordination, and upper body strength.
How to do Typewriter push-ups
- Begin in a basic push-up position, with your hands slightly wider than shoulder-width apart.
- Lower your body to the floor, keeping your elbows close to your sides.
- As you push yourself back up, shift your weight to one hand and lift the other hand off the floor and to the side, hovering above the floor.
- Lower your body back to the floor with the hand that’s hovering still in the air.
- Push up again, and this time, move the opposite hand over to the other side so you are now hovering with that hand.
- Repeat this typewriter movement back and forth, alternating which hand you hover with each rep.
- Continue this movement, maintaining proper form and keeping your core engaged throughout the exercise.
18. Archer Push Up
Archer push-ups are a great way to work your chest and shoulders while also getting a good triceps workout. They are named after the archer because of the way your arms are positioned when you do them.
How to do archer push up
- As you push yourself back up, shift your weight to one hand while lifting the other hand off the floor and to the side so it is hovering above the floor.
- As you lower your body towards the floor, shift your weight towards one arm, allowing the other arm to bend at the elbow and move away from your body.
- As you push back up, return the bent arm to the starting position and repeat the movement, shifting your weight to the opposite arm on the next repetition.
- Continue alternating sides with each repetition.
19. Hindu Push-ups
Hindu push-ups, also known as diving push-ups, are a type of bodyweight exercise that targets the chest, triceps, and shoulders.
How to do hindu push-ups
- Begin in a plank position, your hands slightly wider than shoulder-width apart. From head to toe, your body should be straight and in line.
- Bend your elbows and allow your chest to come forward as you lower your body to the ground. Raise your hips to the ceiling and tuck your chin into your chest as you do this.
- Continue lowering your body until your chin touches the ground, and your elbows are close to your sides.
- Straighten your arms and lower your hips to get back to the starting position.
- Repeat the workout for the desired number of repetitions.
20. Weighted Push Ups
Weighted push-ups are a variation of the standard push-up that adds resistance to the exercise to increase its difficulty and effectiveness.
How to do weighted push-ups
- Start by setting up a weight plate or a weight vest that you can place on your back. The weight should be evenly distributed across your upper back.
- Put your hands slightly wider than shoulder-width apart, and your feet close together in a push-up position.
- Lower your body to the ground while keeping your back straight and your core engaged.
- As you lower your body, keep your elbows close to your sides rather than flaring them out to the sides.
- Using the strength of your chest, triceps, and shoulders, push your body back up to the starting position.
- Repeat for the desired number of repetitions.
21. Superman Push-ups
The Superman Push-up is a challenging bodyweight exercise that targets the muscles of the chest, triceps, shoulders, back, and core.
How to do superman push-ups
- With your arms slightly wider than shoulder-width apart and your torso straight from your head to your heels, start out in the standard push-up position.
- Lower your body to the ground as you would in a normal push-up.
- As you press back up, simultaneously raise your arms, legs, and chest off the ground. Your body should resemble a “Superman” flying pose, with your arms and legs extended forward.
- Hold this position for a second, then lower your body back to the starting position.
- Repeat for the desired number of repetitions.
22. Cobra Push Up
The Cobra Push-up is a variation of the traditional push-up that focuses on strengthening the muscles of the upper back, chest, and core.
How to do cobra push up
- With your arms right beneath your shoulders as well as your torso arranged in a straight line from your head to your feet, start out in the push-up position.
- As you lower your body to the ground, keep your elbows close to your sides.
- As you press back up, arch your back and raise your chest towards the ceiling, keeping your hands on the ground.
- Hold this position for a second, then lower your chest back to the starting position.
- Repeat for the desired number of repetitions.
23. Push Up And Rotation
The Push Up and Rotation is a dynamic variation of the traditional push-up that adds a rotational component to target the muscles of the chest, triceps, shoulders, back, and obliques.
How to do push up and rotation
- Begin in a push-up stance, with your arms slightly wider than shoulder-width apart and your body aligned in a straight line from your head to your feet.
- Lower your body to the ground as you would in a normal push-up.
- As you press back up, rotate your torso to one side and reach one arm towards the ceiling, keeping your other hand on the ground.
- Hold for a second, then return to your starting position.
- Repeat the exercise on the opposite side, alternating sides for each repetition.
24. Russian Push Up
The Russian Push-up is a challenging bodyweight exercise that targets the muscles of the chest, triceps, shoulders, and core.
How to do Russian push up
- Begin in a normal push-up position, with your hands placed directly under your shoulders and your body straightened from your head to your feet.
- Lower your body to the ground as you would in a normal push-up.
- As you press back up, pivot on one hand and bring one foot up to the outside of that hand.
- Hold for a second, then return to your starting position.
- Repeat the exercise on the opposite side, alternating sides for each repetition.
25. Tiger Bend Push Up
A tiger bend push-up is a variation of a traditional push-up that focuses on strengthening the muscles in your arms, shoulders, and core.
How to do tiger bend push up
- Begin in a plank position, your arms slightly wider than shoulder-width apart. Your hands should be flat on the ground, and your body should be in a straight line from your head to your feet.
- As in a traditional push-up, lower your body towards the ground while keeping your core engaged and your body in a straight line.
- When you reach the bottom of the push-up, push back up to the starting position, but this time bend one knee and bring it towards your elbow on the same side.
- Lower your body back down and repeat the push-up, this time bending the opposite knee towards the opposite elbow.
- Continue alternating sides, performing a push-up and then a tiger bend on each repetition.
Chest Exercise Accessories to Make your At-Home Workout more Effective
LALAHIGH Push Up Board
The tool that can be used to make push-ups more effective is a Push Up Board. This device helps users get deeper into the push up position by providing stability and support while distributing pressure evenly among the hands and wrists.
By using this tool, you can reduce strain on your wrists as well as increase muscle activation in the chest, arms, shoulders, core, hips, and legs during a push up exercise routine.
With just one piece of equipment like this that helps you perform more effective push-ups safely and easily at home, you can take your workout routine to a whole new level!
Perfect Fitness Pushup
Alternatively, if you’re looking for an extra challenge for your chest workout at home, you can purchase an adjustable pair of Perfect Fitness Pushup handles.
This is great for home use as it allows you to increase the resistance quickly and accurately according to your strength capabilities during each workout session.
This means that even if you don’t have access to a full gym setup at home, you can still get a great workout using this barbell set.
Whatafit Resistance Bands Set
The Whatafit Resistance Bands Set is a versatile and convenient exercise tool designed for a range of workout routines and physical therapy exercises.
The set includes five color-coded resistance bands with varying levels of resistance, providing a range of options for people with different strength levels.
Additionally, the set comes with a door anchor, handles, carry bag, and ankle straps, allowing for a wide variety of exercises to be performed.
The door anchor, for example, provides an anchor point for the resistance bands to create a more stable workout environment, while the handles and ankle straps allow for a range of exercises targeting different muscle groups.
All of these components can be stored easily in the convenient carry bag, making it simple to take the resistance bands set on the go for workouts anywhere.
ProForm Weight Dumbbells
A great tool for performing incline DB flys or any dumbbell movement for your at home workout is this pair of adjustable dumbbells from Amazon
These dumbbells allow you to adjust their weight from 2-24 pounds depending on what level you’re comfortable with – so there’s no need to worry if you don’t have multiple sets of different weights lying around!
They also come with a durable stand which makes them easy to store when not in use, making them very convenient and space friendly if you’re short on storage space at home.
The handles are ergonomically designed which helps ensure correct form while exercising and increases safety while lifting heavier weights too!
All in all, these adjustable dumbbells are ideal for performing incline db flys or any chest workout at home, enabling you to focus specifically on targeting your upper chest muscles safely and effectively!
Conclusion
You’re all set and ready to go! Remember to consult your physician before starting any new exercise program. Now that you have a full at-home chest workout the only thing left is to execute it. Getting in shape is never easy but once you stay consistent your body will thank you.
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