Every fitness enthusiastโs goal is to get a big chest, shoulder and biceps. Meanwhile, everyone thinks the Bench Press exercise is a must for the broad chest. But it is not possible at home as the bench is not available for some. Here, we will list some best chest workout exercises at home without any equipment.
Before starting the chest workout, you should keep these points in mind which are as follows:
- Perform these chest exercises 2-3 times a week.
- Perform the exercise which best suits you and challenges you.
- Do not overdo the exercises,
- Do not repeat the same exercise and keep a variety of exercises.
Best Chest Workout at Home:
1. Jumping Jacks:
Do this exercise for warm-up. This exercise works on all muscle groups.
How to Jumping Jacks:
- Initiate with your legs together and arms by your sides. Then jump with feet apart and your hands overhead.
- Do 1 set of 30 seconds.
2. Knee Push-ups:
This exercise targets your chest muscles.
How to do Knee Push-ups:
- Start in the regular push-up position, then let your knees touch the floor and raise your feet up off the floor.
- Next push your body up and down.
- Do 3 sets of 12 reps.
3. Push-ups:
This exercise is one of the best exercises for the chest and also you can do it anywhere. This exercise targets your chest muscles, shoulder, triceps, back and legs.
How to do Push-ups:
- Lay prone on the ground with arms supporting your body.
- Keep your body straight while raising and lowering your body with your arms.
- Do 2 sets of 12 reps.
4. Wide Arm Push-ups:
This exercise targets your chest, shoulders and upper arms i.e triceps. If you are pro at normal push-ups and want to up your core strength then this exercise is the best option.
How to do Wide Arm Push-ups:
- Start in the regular push-up position but with your hands spread wider than your shoulders,
- Then push your body up and down. Keep your body straight.
5. Hindu Push-ups:
If you are finding normal push-ups easy then this exercise will give you variation. Hindu push-ups will give strength and effective posture.
How to do Hindu Push-ups:
- Start with your hands and feet touching the floor, body bent and butt up in an upside-down โVโ shape.
- Then bend your elbows to bring your body towards the floor.
- When your body is close to the floor, raise your upper body up as far as possible. Then return to the original position and repeat.
- Do 2 sets of 10 reps.
6. Decline Push-ups:
This exercise targets your lower chest aka pecs and tones them by giving them proper and well-rounded shape.
How to do Decline Push-ups:
- Start on all floors with your knees under your butt and your hand under your shoulders.
- Then elevate your feet on a chair or bench, and push your body up and down mainly using your arm strength.
- Remember to keep your body straight.
- Do 2 sets of 12 reps.
7. Staggered Push-ups:
This exercise helps in developing strength, endurance and stability. This exercise also targets your shoulders and triceps.
How to do Staggered Push-ups:
- Start in the regular push-up location, but with one hand in front of the other.
- Then do a push-up and switch to the other hand in front
- Keep your body straight.
- Do 2 sets of 10 reps.
8. Chest Stretch:
This stretching exercise helps in increasing muscle mass when stretching between worksets. It also increases range of motion and flexibility.
How to do Chest Stretch:
- Position your palm to the middle of your chest. Keep your shoulder low and back.
- Gently turn and face away until you feel a stretch on your chest muscle and hold.
- Repeat on the other side.
- Do 1 set of 30 seconds.
9. Shoulder Stretch:
This stretching exercise relaxes your shoulders and arms. It also increases flexibility.
How to do Shoulder Stretch:
- Place one arm across your body, parallel to the ground, then use the other arm to pull the parallel arm toward your chest.
- Hold for a while, switch arms and repeat the exercise. Keep the inside arm straight during the exercise.
- Do 1 set of 30 seconds.
10. Cobra Stretch:
This exercise relaxes your core muscles. This exercise also helps in reducing back pain.
How to do Cobra Stretch:
- Lie down on your stomach and bend your elbows with your hands beneath your shoulders.
- Then push your chest up off the ground as far as possible. Hold this position for seconds.
- Do 1 set of 30 seconds.
The Bottom Line: Best Chest Workout
We hope you find these exercises helpful and will help you build a strong chest. You can perform these exercises anywhere as these exercises do not require any equipment.
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