The best chest workout at home doesn’t have to be expensive. According to the American Council on Exercise, all six of the most effective workouts for the chest require a pair of dumbbells or an electronic watch. Even if you’re just starting out working out now, this basic chest workout at home without any equipment is specifically designed to help you begin to pack on lean muscle mass. Don’t go into these workouts with heavy weights and a large amount of reps because you’ll only be setting yourself up for failure. You want to get strong, but you also want to build endurance.
The chest workout at home begins with some push ups. These require a strict set of standards which include how many pushups you can do in one set, how many you can do in ten seconds, and how long it takes for you to finish the set. If you can do more than twenty pushups, you can skip the rest of the set. If you’re unable to do more than sixteen pushups, you won’t be able to do any more pushups until you’re able to do twenty-one pushups.
For the next two workouts, try the same pattern, but instead of doing four-week sessions you do four-week workouts with a split schedule. Do three sets of eight to twelve repetitions, three to six reps in each set. After the first set, increase the repetitions by four percent. Continue doing this pattern for fourteen weeks, then switch to a full-body routine for the final two weeks. This will give your muscles the time they need to adjust and become accustomed to a higher level of activity. Your muscles will also be prepared for more endurance activities.
Next, try the chest fly. Stand with a barbell on your chest, legs straight and arms at your sides. You’ll use a bench press, but this time, don’t touch the bar with your chest. Instead, bring the bar to your shoulders, bend your elbows, and extend your arms fully. You should reach over with your whole body, and not just your arms.
Push your upper body away from your knees as far as you can, then bring it back to your chest. Do this for eight reps. Once you’re comfortable with this, add an exercise to this routine that requires you to use your legs only, keeping your push up muscles in position. This is known as the chest flies, and it’s an excellent way to train the abs without getting tired of doing the standard push ups.
The final of the four-week push-up workouts will focus on your lower chest, or pecs. To do a good push-up, you must learn how to keep your feet shoulder-width apart and your hands flat against your chest. It is easier to perform these exercises if your hands are close together, or you may find that you can get the best results by holding both hands a little wider than normal. Remember to perform these exercises slowly, and be careful that you don’t let your shoulders drop.
There are many ways you can do chest workouts at home, but they all require something: weights or reps, and a backpack or barbell. If you’re looking for something fun, try doing your exercises sitting down, using a small stool or pillow for support. You can also hold a book or notebook to your chest and use a mirror to check your form. This will help ensure that you’re doing the right exercises, and that you’re getting the most benefit from your efforts.
Another great way to build up your pecs is by doing push-ups on a vertical plane, at an angle. To do this, you need to stand with one arm straight and the other bent at the elbow. Bring the arms closer together, until they are shoulder-width apart. Then bring them back together, until they are shoulder-width apart again. Doing these push-ups will help you build the strength in your shoulders, and they’re a great way to do a shoulder workout, too.