one arm pushup

We sometimes cannot go to the gym; be it due to traveling or due to work. So what should we do? Should we avoid working out?

An easy solution would be to forget all about the bench-press and do your chest workout at home. You do not need any kind of equipment to perform these exercises. However, I’ll be adding in some dumbbell exercises as well of which some of you might possess at your home. These exercises will hit every part of the chest and will also target your tricep muscles.

The workout that I’ll list down will have an optimum number of reps that is needed for muscle growth. Don’t get restless thinking that it’ll be an easy one. The workout is designed to hit every part of your chest muscle. It will consist of super-sets, death sets and more so that you won’t feel missing out on a gym.

Chest workout at home without weights

1. Push Up

Type: Strength
Main Muscles Worked: Chest
Equipment Needed: Body
Level: Beginner

Instructions:

  1. Lie on the floor with your face facing towards the ground. Support your body with the help of the palm at a width that is a little wider than your shoulder width.
  2. Lower your body until you are close to touching the ground with your chest.
  3. Push your body with the help of your palm until you reach your initial position.
  4. Complete the movement as recommended by your instructor.

2. Incline Push Up

Type: Strength
Main Muscles Worked: Chest
Equipment Needed: An elevated surface
Level: Beginner

Instructions:

  1. Stand facing the bench and support your body with the help of your arms. Your arms should be a little wider than shoulder width.
  2. Your feet should be around 5 inches apart.
  3. Now lower your upper body by bending your arms at the elbow.
  4. As you are about to touch the elevated surface with your chest, push up with the help of your arms.
  5. Repeat the movement.

3. Decline Push Up

Type: Strength
Main Muscles Worked: Chest
Equipment Needed: An elevated surface
Level: Beginner

Instructions:

  1. Place your feet on the surface of the elevated surface.
  2. Lie on the floor with face down and support your body with the help of your palms. Your arms should be a little wider than shoulder width.
  3. Next, lower your upper body until your chest is about to touch the ground.
  4. Push up to the original position.
  5. Repeat the exercise as recommended by your instructor.

4. Time Under Tension (TUT) Push up

Type: Plyometric
Main Muscles Worked: Chest
Equipment Needed: None
Level: Intermediate

push up variation

Instructions:

  1. Lie on the floor with your face facing towards the ground. Support your body with the help of the palm at a width that is a little wider than your shoulder width.
  2. Slowly lower your body down. Do it with proper form.
  3. Next, with proper care towards your form, slowly push up. The whole idea is to keep your body under tension.
  4. That’s one rep.

Chest workout plan at home (Circuit 1)

Warm Up: Jog for 5 minutes and stretch your body. We don’t want any stiffness, do we?

Exercise 1:

Incline Push Up (20-18 * 3 sets)

Rest for 30 seconds between the sets.

Exercise 2: Super-set push-up and time under tension (TUT) push-up

Start with TUT push-up. Perform the movement for 5 reps. Remember to keep your body under tension and do it slowly.

As soon as you finish the exercise, start doing regular push-ups. Your reps should lie between 12 to 15.

Do this movement for 3 sets.

Rest for 45 seconds between the sets.

Exercise 3:

Decline Push Up (20 * 2 sets + failure * 1 set)

Rest for 30 seconds between the sets.

Exercise 4:

Regular Push Up (2 sets till failure)

Rest for 30 seconds between the sets.

Chest workout at home with dumbbells

1. Dumbbell Bench Press

Type: Strength
Main Muscles Worked: Chest
Equipment Needed: Dumbbell
Level: Beginner

Instructions:

  1. Lie back on a flat bench and hold the dumbbell such that the dumbbells are directly above your chest area. This will be your starting position.
  2. Now slowly lower the dumbbells until it is close to the shoulder blades.
  3. Next, press the dumbbells to the initial position. Squeeze your chest as you press up.
  4. Repeat the movement for the prescribed amount of repetitions of your training program.

2. Incline Dumbbell Press

Type: Strength
Main Muscles Worked: Chest
Equipment Needed: Dumbbell
Level: Beginner

Instructions:

  1. Lie back on an incline bench. The inclination of the bench should not be more than 30 degrees.
  2. Hold a pair of dumbbells with your hand and position the dumbbells directly above your upper chest area.
  3. Now slowly lower the dumbbells until it is close to your shoulder blades.
  4. Next, press the dumbbells back to the original position. That’s one rep.
  5. Perform the movement as instructed.

3. Incline Dumbbell Fly

Type: Strength
Main Muscles Worked: Chest
Equipment Needed: Dumbbell
Level: Beginner

chest workout at home with equipment
Source: PopSugar

Instructions:

  1. Lie on an incline bench and hold a pair of dumbbells with your hand. Extend your arms straight above your chest area.
  2. Now open your arms with a slight bend at the elbows.
  3. Now, bring the dumbbell to the initial position.
  4. Complete the movement as desired.

You can also do variations of this exercise.

  1. Flat Dumbbell Flyes: The mechanism is the same, but instead of lying on an incline bench, you’ll be using a flat bench.
  2. Decline Dumbbell Flyes: Same goes with this movement. Lye on a decline bench and perform the movement

4. Chest Dip

Type: Strength
Main Muscles Worked: Chest
Equipment Needed: Depends
Level: Intermediate to Advanced

Instructions:

  1. You will need parallel bars to perform this exercise. Stable stools also work well.
  2. Hold your body with your arms above the bar. Your arms should be locked at the elbows. This will be your starting point.
  3. Next, lower your body with your elbows slightly bent outwards. Be careful not to lower your body too much as you might put unwanted tension on the shoulder joints.
  4. Press your body upwards and come back to the original position. Remember to squeeze your chest while you come back.

Chest workout at home with weights (Circuit)

Warm Up: Make sure you warm up properly. Stretch your muscles to avoid stiffness.

Exercise 1:

Dumbbell Bench Press (20 * 3 sets)

Rest for 30 seconds between the sets.

Exercise 2: Super-set

Incline Dumbbell Press + Regular Push Up
Incline Dumbbell Press (15-12 * 3 sets)
Regular Push Up (12 * 3 sets)

Rest for 45 seconds between the sets.

Exercise 3:

Incline Dumbbell Fly (20-15 * 3 sets)

Rest for 30 seconds between the sets.

Exercise 4:

Chest Dips (2 sets till failure)

Rest for 30 seconds between the sets.

Exercise 5:

Incline Push Up ( 2 sets till failure)

Rest for 30 seconds between the sets.

Reference

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