Are you tired of lifting weights and spending painful hours at the gym? Is the bench press not showing you a beefy chest and only tiring you with disturbed breathing? Then you are in the right place. Now, you don’t need a gym membership to stay fit and grow a rock-hard chest without ever needing to leave the comfort of your home.
The chest workout at home gives you more time and flexibility to do the workout the way you prefer. All you need is some free space to get yourself a nice flexible area and workout position without needing any gym equipment. The chest workout at-home methods that we are going to share with you are going to show promising results in weeks.
Especially with the winters coming up, the bulk season is just around the corner, and we are here to help you grow beefy & bulky chest muscles. In this article, we have shared the top 8 chest workout at home that will help you gain more muscle mass without lifting any weights. For a firmer workout position, you can always use a yoga mat to leave stainless floors.
1. Standard Pushups
The first ones on our list are the standard pushups, which are familiar to everyone. This is probably the best yet most effective way of chest workout at home, which is also referred to as the press-up in some terms.
While doing the standard pushup, make sure to keep a straight posture and do it slowly while keeping your legs aligned properly. As a beginner, you can start with 10 reps and do 3 sessions for them. Take a 30-second break between each session and add 2 reps to each session. So, it will be 10 reps for the first, 12 reps for the second, and 14 or 15 reps for the last one.
2. Knee Pushup
This pushup is slightly easier to do than the standard pushup while keeping your legs perfectly aligned in a straight position.
For the knee pushup, you have to fold your legs in half, and instead of your toes, push your weight on the knees. As for the hands, the palm strikes the ground just like the standard pushup, and you can do the same count of 10 reps with 3 sessions and 30 seconds of break for them.
3. Decline Pushups
This type of pushup is really effective on your chest muscles, and it requires much of an effort, too. Like the other standard pushups, it may require the same posture and angle too. But at the same time, if your feet go higher than your hands, this could get trickier.
To do this pushup, keep your legs and back in a straight posture. Rest your hands on the floor and raise your feet while pushing downward. This pushup seems much like a plank, but instead of the stomach, it makes the chest muscles.
4. Plyometric Pushups
This type of pushup is one of the more advanced methods to do a chest workout at home. If you have clearly done the first three types of pushups without getting tiresome, then you can upgrade to this one. To start with this pushup, simply lay yourself in the position of the standard pushup first. Now, while pushing yourself upwards, use enough force to push your body up in the air.
If you want to show off, do it exactly. You can also clap your hands while doing the pushup. For this kind of pushup, even a low rep count would be sufficient. However, make sure to warm up properly with standard pushups before doing this workout.
5. Wide Pushups
Suppose you want to grow your chest wider than do the wide pushup. This type of workout would surely put a lot of stretch on your chest muscles. To do this workout, pose yourself in the standard pushup position. Now, change the orientation of your hands to wider instead of keeping them aligned.
Make sure to achieve enough width that the muscles between your arm and chest feel stretched, and then push yourself upwards and downwards. If you are a beginner, you can hold yourself in this position at the start.
6. Diamond Pushup
Do not mistake this type of pushup for its posture, as it seems much more like the standard pushup at first glance. The diamond pushup requires you to pose yourself in the standard pushup. Then, you have to bring your hands closer so they can make a rectangular share with thumbs and fingers, as shown in the image below. This seems the opposite of the wide pushup, but it’s really effective on your inner chest muscles.
7. One-leg Push Up
This workout is simple enough to understand, but you have to do it on both legs, one after the other. The one-leg pushup works the same way as the standard pushup when it comes to posture.
However, you have to keep your one leg in the air straight up and push yourself downward from the other leg. Repeat the same process once on your left and once on your right left, with 30 30-second breaks between each 10-rep session.
8. Spiderman Pushups
As much fun as it sounds, the Spiderman pushups are not easy to do. We kept this chest workout style at the end of our list since it seems the most difficult one.
To do this workout, bend one leg from the knee and keep your other leg straight. While pushing yourself upward, straighten your leg and then again bend it when coming downwards. Repeat the process with each leg simultaneously.
Chest Workout at home can make your life a lot easier as you don’t have to waste hours in the gym. We recommend doing all the workouts mentioned in the article above on an empty stomach for effective results. Always keep yourself hydrated, and stay fit!