Contrary to popular belief, you don’t need a loaded barbell and a bench to develop a strong, muscular chest. With a few key chest workouts, consistency, and volume, you can pump up your chest without leaving the comfort of your own home. Check out these at home chest workouts you can do without a single dumbbell, entirely with your own bodyweight.
1. Standard Push Up
Week 1 - 20 reps, 4 sets / 3 days per week
Week 2 - 25 reps, 4 sets / 3 days per week
Week 3 - 30 reps, 4 sets / 3 days per week
The standard push up will help work your entire pec muscle. Start with 20 reps per set and work your way up to 30 reps on week 3.
Diamond Push Up
Week 1 - 10 reps, 4 sets / 3 days per week
Week 2 - 15 reps, 4 sets / 3 days per week
Week 3 - 20 reps, 4 sets / 3 days per week
If you want the desired tricep, "Horseshoe" then diamond push-ups will be your go-to. Diamond push-ups work your lower pecs, as well as your triceps. This movement is definitely more challenging, so work your way up slowly by 5 reps each week.
Wide Push Up
Week 1 - 20 reps, 4 sets / 3 days per week
Week 2 - 25 reps, 4 sets / 3 days per week
Week 3 - 30 reps, 4 sets / 3 days per week
Wide push-ups workout the outer portion of your chest, and will help create a more rounded aesthetic. Make sure to get all the way down on these push-ups and practice full range of motion.
Narrow Push Up
Week 1 - 10 reps, 4 sets / 3 days per week
Week 2 - 15 reps, 4 sets / 3 days per week
Week 3 - 20 reps, 4 sets / 3 days per week
Narrow push-ups are one of the best at home chest and tricep workouts.
Decline Push Up
Week 1 - 20 reps, 4 sets / 3 days per week
Week 2 - 25 reps, 4 sets / 3 days per week
Week 3 - 30 reps, 4 sets / 3 days per week
Although you're pushing up on an incline, you're actually working your lower chest. Find an elevated, yet level object such as a couch or ottoman. These will be the perfect height to start cranking out your decline chest reps.
Home Chest Workout: Takeaway
By incorporating these 5 best chest workouts at home, you'll build more strength, endurance, and explosiveness without any equipment or weights at all. Try different tempos, variations, and circuits to break up the monotony and keep your body guessing.
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