Chest Workout at Home

Some days you can dedicate 60 minutes to your gym workout, but there are these times when you don’t have time to run to the gym. But that should not mean you should skip your chest exercises. There are several fantastic and effective chest workouts you can do at the comfort of your home to reach your fitness goals. Here are some of these workouts so you don’t miss a workout even if you skip the gym!


Standard Push-Ups

Sometimes a simple pushup exercise is what you need to develop a broad chest. It’s a good chest workout at home that will help strengthen your chest muscle groups, like pectoralis major and pectoralis minor.


Besides the chest, the workout targets other parts of your upper body, including deltoids, trapeze and rhomboids muscles, the biceps and triceps, and the serratus anterior.


Additionally, pushups improve your cardiovascular health, burn calories, and protect your shoulder joints. One of the best things about pushups is that these at home chest exercises without weights have many variations, including:

  • Wall pushups
  • Modified pushups
  • Wide pushups
  • Elevated pushups
  • Clap pushups


Chest Press

Although you can use your body weight to work your muscles, adding weight in the form of dumbbells can help you make the most out of your workout.


An example of a chest workout at home with dumbbells you can do is the regular, reliable chest press. The chest press helps to build pectorals, deltoids, triceps, biceps, and serratus anterior. Basically, it strengthens and builds your upper body. It also helps you build stronger bones.


You can vary your position when doing a chest press to target different muscles. The various chest press variations include:

  • Incline chest press
  • Decline chest press
  • Chest fly
  • Incline chest fly
  • Decline chest fly



You don’t have to go to a gym to do dips. Find a stable corner or a counter at home, and you’re good to go! Dips are an upper chest workout at home exercise. They work your pectorals and triceps at different angles than pushups and chest press. So by combining all three workouts, you’ll enjoy a more rounded-chest and triceps development. The exercise also engages your upper back muscles.


With dips, you get to target the chest more effectively, activate several muscle groups, and attain a wider chest.


If you’re doing dips on two parallel bars, follow these steps:

  • Lean forward
  • Place your elbows wider than your shoulder
  • Move your knee forward, so your body looks like a “C”
  • Ensure your head remains in line with your spine every time you go down


Final Thoughts

There are several chest workouts you can do at home. But these three are the most effective workouts and will help you meet your fitness goals and stay consistent with your workout plan even when life gets in the way. But remember, that’s only true if you do them right. So, pay attention to your posture, and if you’re ever in doubt, you can check out tutorials on YouTube on how to do chest press, pushups, and dips correctly. There is no shame in that.

Now that you know you can do a chest workout at home, visit Wickednutrition and grab yourself a burning fat, muscle building, or pre-workout supplement to increase your exercise efficiency and optimize the results of your hard work.





March 07, 2022 — Bradley Baker

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