You don’t need a gym membership or even home gym equipment to get a strong and sculpted upper body. This at-home chest workout is perfect for those with minimal or no gym equipment.
Below you will find simple chest exercises that you can do at home and with no gym equipment. Add these exercises to your regular workout routine and you will start seeing results in no time!
What are the benefits of a strong chest?
The chest muscles consist of those between your neck and abs and are also known as the pecs. Besides the obvious aesthetics of a sculpted chest, having a strong chest will help you in other areas.
Doing chest workouts at home will enhance any activity that requires pushing, throwing, carrying, or swinging. Additionally, a strong chest can also help you improve your posture.
Should women do chest workouts?
Yes. Women can benefit the same from chest workouts as men. A strong chest can help women carry, push, swing, and throw, just the same as men.
Some women are concerned about the aesthetics of a strong chest. The reality is that it is extremely difficult for women to develop large pecs without significant time and commitment.
How to do Incline Pushups
Incline pushups are a great way to strengthen and tone your chest. The best part is that you can do them anywhere you have a bench or chair.
- Elevate your feet on a bench or chair
- Place your hands in pushup position
- Keep your body in a straight line
- Lower your body all the way to the floor
- Raise your body until your arms are straight
** If incline pushups are too difficult, try doing normal pushups, or doing pushups with your knees on the ground.
How to do a Dip
Like the incline pushups, Dips are another convenient workout that you can do wherever you are.
- Walk your body slightly out from a bench or chair
- Place your hands on the chair with your fingers gripping the edge
- Extend your legs out in front of you
- Lower your straight down towards the floor and back up.
** Avoid unnecessary shoulder strain by keeping your torso upright and avoid letting it drift away from the chair.
How to do a Burpee
Burpees are a simple concept. Get your body all the way down on the ground, then get back up. If only they were that easy to actually do!
- Squat down and place your hands on the ground
- Jump or step your feet back so you are in pushup position
- Lower your body flat on the floor
- Push your body up and jump or step your feed back up so you return to the suqatting position
- Raise your hands above your head as you stand and do a quick jump
How to do Dumbbell Flys
Dumbbell flys are a simple and effective exercise for strengthening your chest. You can use soup cans or milk jugs if you don’t have access to dumbbells.
- Lay flat on a bench or floor
- Extend your arms out to your sides with one weight in each hand
- Slowly raise the weights straight up and over your chest while keeping your elbows slightly bent
- Lower the weights back to the starting position
** Focus on keeping your wrists straight and aligned with your arms to prevent injury.
Now put it all together
4 sets of:
– 20 Incline Pushups
– 10 Burpees
4 sets of:
– 20 Dips
– 10 Burpees
4 sets of:
– 20 Dumbbell Flys
– 10 Burpees
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