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5 Chest Exercises You Can Do at Home

Working your chest at home can be a tricky one, especially without the range of gym equipment available. Thankfully, there are diverse ways you can adapt your training to a home gym, and really build strength in your chest. You can always use household objects as weights and with the right movement, you can really adapt your chest workout to your home routine. Here are five chest exercises you can do at home. 

Work your inner chest

First things first, it’s important to add a few diverse movements to your existing workout to focus on inner chest exercise for growth. This will work on the development of the central chest area. You could add things like cable crossovers after every regular set. Work according to your own preferences, ensuring arm movement crosses in different angles. 

Pushups

This is a staple for any upper body workout for various reasons. Pushups work a lot of muscles. They engage the triceps, pectorals, and shoulders. They can vary in level and you can build muscle strength and endurance. It only gets easier and more effective the more you do them. You will start to notice gains in upper body strength if you do pushups regularly, and you don’t need any equipment.

One variation you can do for your upper chest is decline pushups. This means putting your legs on feet on something elevated, like the sofa, for more chest and shoulder activation. 

Chest presses

Chest presses on the floor are another great way to really work your upper body. You should invest in a mat, a typical yoga mat is fine, and some dumbbells. Alternatively, you could use household items as weights such as tins of food. The floor actually stabilises you and helps you to maintain the correct posture doing this type of exercise. Push the weights away from your body and really put all the work into those pecs. 

Pec flies

Pec flies are a great exercise to really isolate your chest in your workout. They are a great way to move forward from chest presses and change the dynamic. The floor acts as protection for your back, so you can work out safely at home. Bring your hands towards each other horizontally this time. Keep your elbows bent at all times. 

Bridge pose chest press

Bridge pose is a common posture used in yoga and different types of exercise. If you add this pose to your chest press it will add impact, and work your lower chest. Lie down on the floor and lift your hips up to a sturdy, secure position. Use dumbbells or household items as weights and do your rounds of chest reps keeping this position. This is an excellent exercise to engage the hips and pectorals. It’s also a good way to support the neck and shoulders.

For a complete workout, do five sets of ten per exercise at least. If you want to make it lighter or harder you can change the number of sets.

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HoylesFitness

Owner of www.hoylesfitness.com. Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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