5 Best Chest Exercises You Can Do At Home

Working or doing exercises for your chest muscles does more than improving your physique. These muscles help you in doing a variety of functions throughout the day like flexion and extension, adduction and abduction and rotation. Apart from this, having a well-built chest certainly makes you look good and athletic. The stronger the chest muscles the stronger your upper body.

Before we move to the chest exercise tips it is important to understand the formation of the chest. The chest is made up of two muscles the pectoralis (pecs) major and the pectoralis minor. The pectoralis major is the most superficial muscle. It is large and fan-shaped and has two parts namely the clavicular head (upper) and sternal head (lower). Whereas the pectoralis minor lies beneath the pectoralis major and is a thin, triangular-shaped muscle.

Many of you might think that it is important to hit the gym or use equipment to build bigger chests. This is certainly not the case. Don’t be surprised if I tell you that you can build and work on your chest muscles at home without any equipment. There is a famous saying which goes like this, “Your own body weight is your equipment.” There are enough body weight exercises that can help you get a toned chest and a fit upper body. So building chest muscles need not be complicated.

Here are the 5 best exercises that can help you get chiseled chest and these will also target the other muscles such as the arms, shoulders, and back.

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#1 Single Leg Push Ups

Single leg push up is a good exercise that targets your chest and helps you to strengthen your upper body. This exercise also helps your quadriceps as it allows your knee to straighten and provides stability while standing.

Instructions:

Step 1: Bring yourself into a plank position. Place your hands just a little outside your shoulders and keep your legs straight.

Step 2: Slowly lift one of your legs above the ground, keeping it straight. The other leg should be placed firmly on the ground. (plank position)

Step 3: Now perform a push up by bending your elbow and bringing your body down until your chin or your chest touches the ground.

Step 4: Get back to the starting position by straightening your elbows without bending the leg which is in the air. After finishing one set lower the leg which was lifted at first and lift the other leg which was on the ground.

Important Tips: Do 2 sets of 14-20 reps for each leg. Do not lower your hip while performing this exercise.

Next Up: Dips

#2 Dips

Dips are highly effective exercises for strengthening your pectoralis major, pectoralis minor, and deltoids.

Instructions:

Step 1: You need to begin by placing both your hand (wider than the shoulders) on the edge of the bed or a chair. Your palms should be facing downwards as you grip the edge.

Step 2: Now straighten your arms and legs. Your legs should be placed on the ground.

Step 3: Now bend your elbows so that your body slowly dips with your elbows at a 90-degree angle.

Step 4: Come back to the starting position by straightening your elbows which will lift your body up and repeat the same.

Important Tips: Do 3 sets of 20 reps each. Instead of keeping the legs on the ground you can keep it on a chair to increase the toughness level.

Next Up: Decline Push Ups

#3 Decline Push Ups

The decline push up is a more difficult version of the basic push up. The level of difficulty is increased as you place your feet at a higher level than your hands. This exercise targets the upper chest region.

Also, read 6 Best Chest Exercises with Dumbbells To Build Your Chest.

Instructions

Step 1: Set yourself in a push-up position with your toes up on a chair. Your hands should be wider than the shoulders.

Step 2: Now lower your body downward as you inhale until the chest almost touches the ground.

Step 3: Next, breathe out and bring your upper body back to the starting position while squeezing your chest.

Important Tips: Do 3 sets of 17 reps each. The higher the elevation of your feet the more difficult the push-up and this helps in targeting the upper pecs. You can squeeze and tighten your butt to keep the lower back in position.

Next Up: Push Up Hold

#4 Push Up Hold

The push-up hold is an isometric (hold) type of exercise that will help you to improve your chest strength and will also help to work on your core, shoulders, and arms. The exercise has a mental aspect to it as well because you need to hold on to the position for as long as you can.

Instructions

Step 1: You need to position yourself in a plank position by placing your hands beneath your shoulders and extend your elbows.

Step 2: Now lower your chest to the floor by bending your elbows and hold for 30-60 seconds.

Step 3: Come back to the starting position after you hold yourself as long as you can.

Important Tips: Do 5 sets of 30-60 seconds each. If you can hold yourself as long as you can then the exercise productivity will enhance. Avoid lowering your hips while in the hold position.

Next Up: Wide Arm Push Ups

#5 Wide Arm Push Ups

This is done exactly like a traditional push-up, the only difference being the position of your hands. It is a great exercise to improve the strength of your upper body.

Also, read 5 Explosive Chest Exercises You Must Do At Home For A Bigger Chest.

Instructions

Step 1: Get down on your hands and legs (plank position) and position your hands slightly wider than shoulder-width apart.

Step 2: Now bend your elbows and lower your chest towards the floor as low as possible. Pause for 1-2 seconds.

Step 3: Then come back to the starting position by extending your elbows and pushing yourself up.

Important Tips: Do three sets of 14-20 reps each. The farther you put your hands out the greater the efficiency and challenge for your chest. This version puts more strain on your chest muscles so drop to your knees if your form starts to slide.

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Did we miss out on any exercise from our list? Sound off in the comments section below!