Starting a chest workout routine may seem impossible if you don’t have a gym membership and access to equipment. The great news is that integrating chest workouts at home is possible, even with limited equipment.
Each of the chest exercises provided in this article can effectively stimulate muscle growth and strength improvements. Only two require the use of equipment but can be modified depending on what you have access to. Take advantage of these chest workouts at home to grow and strengthen muscles.
The Top 8 Chest Exercises At Home
Start integrating chest workouts at home with these top exercises:
- Push-up.
- Chest dip.
- Pseudo planche push-up.
- Dynamic arm swing.
- Grasshopper push-up.
- Push-up burpee.
- Burpees and quick feet.
- Dumbbell svend press.
Each activates muscles in the chest to stimulate growth and encourage strength improvements.
8 Best Chest Workouts At Home
Are you ready to get started training your chest and building upper body strength? Use these at-home chest workouts to establish a defined upper body.
Push-Up
Out of all the bodyweight chest exercises, the push-up is one of the most popular. It is one of the top chest exercises without equipment to strengthen the upper body. It works the pectoralis major and minor, deltoids, latissimus dorsi, and rhomboids, to name a few.
The traditional push-up requires no equipment, meaning it can be performed anywhere. Lifters from any level can benefit from this exercise. Its easy access gives lifters the opportunity to improve their fitness, like strength and mobility, whenever they want.
How To Do
- Begin in a high plank position on hands and feet.
- Adjust a hand position slightly wider if needed.
- Place feet about hip distance apart before starting. This is your starting position.
- Keep the back straight and the core activated.
- Inhale and bend at the elbows to lower your chest to the floor.
- Try to touch the chest to the floor or as low as you can without comprising form.
- Pause at the bottom
- Exhale and drive through the hands to return to the starting position.
Tips
- Avoid positioning your hands too far behind, in front, or out to the sides. Hand position should be underneath the shoulder joints at about shoulder width. If this is too difficult, the hand position can be adjusted slightly wider.
- Refrain from sagging the hips and compromising the neutral spine. If this occurs, it may be a sign your core is not engaged, or this variation is too challenging. Consider strengthening the upper body with a modified version, like the knee push-up, and progressing to the traditional push-up.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chest Dip
The chest dip is another great addition to chest workouts at home. If you don’t have a dip machine, it can still be performed using a stable chair that won’t tip over.
In this exercise, muscle groups like the pectoralis major and minor, deltoids, triceps, and abdominals are activated. Variations of the chest dip, including the ring and bench dip, can also strengthen the pectoralis major and triceps brachii. These can be integrated into your chest workouts at home to target and strengthen different muscle groups.
How To Do
- For this exercise, you will need a dip machine.
- Step up on the footplates to reach the dip bars.
- Grasp the bars in a neutral grip with palms facing you.
- Straighten the arms to lift the feet off the steps. This is your starting position.
- Engage the core and keep the chest upright.
- Inhale and bend at the elbows to lower your body until the arms form a 90-degree angle.
- Pause at the bottom.
- Exhale and drive through the hands to return to the starting position.
Tips
- Refrain from splaying the elbows out to the sides while performing the chest dip. This is considered improper form and can place stress on the elbow joints. Focus on pushing the elbows back behind you during the bending movement.
- To increase tricep engagement in the chest dip, do not lock the elbows out at the top of the movement. Instead, preserve a slight bend in the elbows to keep tension on the triceps.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pseudo Planche Push-Up
The pseudo planche push-up is one of many push-up variations and top chest workouts without equipment. As a variation of the traditional push-up, the planche push-up is considered a progression due to its difficulty level.
Muscle groups like the pectorals, deltoids, trapezius, erector spinae, and transverse abdominis are engaged to support movement and stability. Use the pseudo planche push-up in your home workout routine to challenge yourself.
How To Do
- Start in a tabletop position on your hands and knees on a mat.
- Place your hands out to the side near your stomach with your fingers pointing away from your body.
- Both arms should be completely straight, with elbows situated next to your ribcage.
- Move your legs behind you and push up off the mat to enter a plank. This will be your starting position.
- Inhale and slowly lower your chest to the mat.
- Aim to reach the chest as low as you can without breaking form.
- Pause at the bottom.
- Exhale and press through the hands to return to the starting position.
Tips
- Protract the shoulder blades at the top of the movement, moving them away from each other with elbows extended. This part of the exercise is often overlooked and should be implemented to encourage greater muscle activation.
- Prevent the elbows from pushing outward by keeping them close to your ribs. This will prevent the elbows from hyperextending over the wrists and risking potential injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 2–3 | 1–5 (Explosive) |
Dynamic Arm Swing
The dynamic arm swing is a pre-workout warm-up to increase blood flow and prepare the joints for motion. It is a dynamic stretch that readies the body for activity and exercises like the chest dip and push-up.
During the controlled motion of the dynamic arm swing, various upper-body muscle groups help establish movement. The deltoids, pectoralis major, trapezius, latissimus dorsi, and biceps are all activated. Adding this stretch to your pre-workout strategy can bolster muscle engagement and deter injury.
How To Do
- Begin in a standing position with feet shoulder-width apart.
- Lift both arms to the sides to form a T. This will be your starting position.
- Draw the arms forward simultaneously to cross over one another.
- Return to the starting position.
- Alternate which arm goes on top and bottom with each repetition.
Tips
- Refrain from twisting your torso while performing the dynamic arm swing. The only body part that should be moving is the arms.
- Incorporate the dynamic arm swing into your workout routine as a warm-up exercise. Perform it before executing your chest workouts at home or any other weight-bearing upper-body movements.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 60+ seconds |
| Power Training | 3–5 | 30–60 seconds |
Grasshopper Push-Up
The grasshopper push-up is a progression of the traditional push-up and integrates more leg movement to increase muscle engagement. During this exercise, the abdominals, chest, triceps, and glutes are all highlighted to establish movement and maintain stability.
Due to the single-leg knee drive in the grasshopper push-up, there is greater core activation. It can be integrated into your chest workouts at home to challenge upper-body and core strength, stability, balance, and coordination.
How To Do
- Enter a high plank position on your hands and feet. This will be your starting position.
- Maintain a straight line from head to heels throughout the exercise.
- Inhale and bend at the elbows to lower the chest to the floor as if performing a traditional push-up.
- As you do, bend the left knee and drive it diagonally towards the right elbow.
- Pause at the bottom.
- Exhale and drive through the palms to return to the starting position.
- Perform the push-up again, alternating so the right knee reaches for the left elbow.
Tips
- Execute the grasshopper push-up as fluidly as possible to boost muscle activation and enforce proper technique.
- Focus on using the abdominal muscles to draw the knee diagonally to the elbow to improve muscle engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Push-Up Burpee
Push-up burpees are a combination of the push-up and burpee exercises. The burpee portion of this exercise integrates more cardiovascular involvement. One study showed that performing burpees improved endurance and cognitive capability in adolescents aged 15-16. Paired with the push-up, this exercise not only improves chest strength but also provides other benefits.
How To Do
- Begin in a standing position with feet shoulder-width apart. This is your starting position.
- Move down into a high plank on hands and feet.
- Perform a push-up.
- Inhale and bend at the elbows to lower the chest to the floor.
- Exhale and push through the hands to return to a high plank.
- Jump the feet in towards your hands to enter a squat.
- Exit the squat to return to the starting position.
- When you enter the standing position, push through the feet to jump vertically.
- Return to the starting position.
Tips
- Prioritize correct form and technique throughout the push-up burpee to avoid potential injury risk. As there are multiple position changes, ensuring proper execution can improve muscle engagement and deter joint injury.
- Focus on mind-to-muscle connection to improve muscle engagement and stimulation during the push-up burpee.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 4–6 |
| Hypertrophy | 2–6 | 8–12 |
| Endurance Training | 2–4 | 12–20 |
| Power Training | 2–5 | 3–5 (Explosive) |
Burpees And Quick Feet
Burpees and quick feet are a combination of two cardio exercises that challenge the lifter’s endurance. In this exercise, the deltoids, pectorals, abdominals, and calves are worked to enable movement and support stability.
Adding the burpee to your chest workouts at home is productive for challenging muscular endurance and strength. The burpee is shown to be an effective anaerobic conditioning exercise to boost upper and lower body power for sports. While the burpee and quick feet increase heart rate, the burpee movement activates the pectorals to stimulate improvements.
How To Do
- Begin in a standing position with feet shoulder-width apart. This will be your starting position.
- Lift one foot off the ground and quickly alternate to execute quick feet.
- Repeat this for 2–3 seconds.
- Bend down to enter a high plank position on hands and feet.
- Perform a traditional push-up.
- Inhale and bend at the elbows to lower to the ground.
- Exhale and drive through the hands to push back up.
- Jump the feet towards your hands.
- Exit the squat to return to a standing position.
Tips
- When jumping your hands towards your feet to enter a squat, aim to have your feet flat on the ground. This is considered proper form and decreases the risk of losing balance and potentially injuring yourself.
- Avoid stiffening the elbows when dropping down into the push-up. Instead, let the elbows naturally bend to drop the body down into the push-up to reduce joint strain.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 20–30 seconds |
| Hypertrophy | 3–4 | 30–45 seconds |
| Endurance Training | 2–3 | 45–60 seconds |
| Power Training | 3–5 | 15–20 seconds |
Dumbbell Svend Press
The dumbbell Svend press is an upper-body exercise named after the 2001 World’s Strongest Man, Svend Karlsen. Unlike his ability to lift a heavy Atlas stone overhead or pull a double-decker bus, this exercise is less intense. Still, his namesake, the dumbbell Svend press, is widely known for its effectiveness as a chest exercise.
In the dumbbell Svend press, areas in the chest and arms are activated, like the pectoralis major and triceps. This exercise can be modified using a kettlebell or weight plate. It is easily accessible and modifiable, making it the perfect addition to chest workouts at home.
How To Do
- Pick one dumbbell from the weight rack.
- Stand with feet shoulder-width apart.
- Hold the dumbbell vertically in both hands, intertwining the hands together.
- Position the dumbbell at your chest with your arms close to a 90-degree angle. This will be your starting position.
- Inhale.
- Exhale and press the dumbbell away from you horizontally until your arms are straight.
- Pause to increase tension.
- Inhale and return to the starting position.
Tips
- Take it slow while performing the dumbbell Svend press. Executing this exercise slowly and with precision will increase muscle engagement and time under tension (TUT).
- Do not go too heavy with the weight load. This exercise isn’t meant to be done under extreme weight loads as it only leads to poor form and potential injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–5 | 8–15 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Chest Workout At Home Routine
This sample home chest workout routine emphasizes a hypertrophy-focused set and rep scheme to help you get started.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Dynamic Arm Swing | 3–4 sets | 8–12 reps | 30–90 seconds |
| Grasshopper Push-Up | 3–4 sets | 8–12 reps | 30–90 seconds |
| Chest Dip | 3–4 sets | 8–12 reps | 30–90 seconds |
| Dumbbell Svend Press | 3–4 sets | 8–12 reps | 30–90 seconds |
| Burpees & Quick Feet | 3–4 sets | 8–12 reps | 30–90 seconds |
Anatomy Of The Chest
The major muscle groups in the chest include the pectoralis major and minor, subclavius, and serratus anterior. Three heads comprise the pectoralis major, including the abdominal, clavicular, and sternocostal heads.
The sternocostal is the largest of the three heads, situated in the middle of the chest. It produces arm adduction and extension, enabling the arm to move back and towards the body.
The clavicular head is around the collarbone and helps support upper-body movements like lifting the arm and shrugging. Comparatively, the abdominal head makes up the lower part of the chest beneath the abdominal muscles. It enables arm movements like drawing the arm to the body’s midline and down.
Situated beneath the pectoralis major is the pectoralis minor, which helps stabilize the scapula (shoulder blade). The subclavius assists the clavicular head of the pectoralis major in stabilizing the clavicle (collarbone) while also producing arm movement. Finally, the serratus anterior, also called the big swing muscle, aids scapula stabilization.
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
Serratus Anterior
Small, fan shaped muscle that lies deep under your chest and scapula.
Benefits Of Chest Exercises At Home
From enhancing shoulder stability to building upper body strength, here are some of the benefits of chest exercises at home.
Enhances Shoulder Stability
Adding chest workouts at home to your weekly routine can improve shoulder stability. By strengthening the muscles that support the shoulder joint, mobility and functionality can be improved.
In the general population, especially desk workers, pain in the shoulder, wrist, and elbow is becoming increasingly present. Statistics show that pain in desk workers can occur at the shoulder (49.6%), elbow (18.2%), and hand/wrist (35.5%).
The pectorals are intertwined with the functionality and mobility of the shoulder joint. Dysfunction in this muscle can lead to shoulder pain and defects, impairing performance and shoulder health. Integrating chest workouts at home can bolster the pectoralis major to better support the shoulder and boost stability.
Easy Access
A great benefit of these chest workouts at home is that they can be performed anywhere. This gives lifters who don’t have a gym membership or are limited in equipment easy access to associated benefits.
Only two of the exercises provided require equipment while others are mainly bodyweight movements. Individuals who constantly travel for work or simply want to strengthen their upper body whenever they want can benefit.
Builds Upper Body Strength
Implementing chest workouts at home is an effective maneuver for building upper body strength. Chest muscles like the pectoralis major and minor are two of the major muscle groups in the upper body. Training these can significantly impact overall upper body strength.
A majority of the provided chest exercises are compound movements, meaning they integrate multiple muscle groups and joints. Utilizing these various groups enables a broader impact on stimulating muscle growth and strength gain. Altogether, this can significantly improve upper body strength.
The different push-up variations, including the grasshopper push-up, effectively stimulate upper body muscles like the pectoralis major. Challenging these muscle groups is productive for increasing strength and supporting hypertrophy. These chest workouts are the perfect addition to your routine to support your goals for improving upper body strength.
Tips For Your Home Chest Workout
Before you start implementing these chest workouts at home, there are some expert training tips to consider.
- Perform Form Checks — One of the most common causes of injury in exercise is poor technique and form. Performing frequent form checks can help lifters fix their form and technique to prevent injury. Think of common cues like activating the core, shoulders back, and neutral spine to preserve correct form.
- Boost The Challenge — Most of these are bodyweight exercises, so it’s important to use other methods to establish workout intensity. As the body adapts, progressively overloading the muscles is required to promote continuous progress. One option is to reduce rest time between sets to increase intensity and produce continuous results.
- Schedule Rest Days — Overlooking rest can be detrimental to a lifter’s success and significantly increase injury risk. The muscles require time to recuperate and repair to grow stronger. The general recommendation is at least twenty-four hours for major muscle groups. Depending on your fitness level and workout intensity, the muscles may need days to recover, so listen to your body.
- Consider Breathing Technique — During training, lifters should always consider implementing proper breathing techniques to fuel the muscles. Inhale in the eccentric (lowering) phase of the lift to feed the muscles oxygen. Exhale during the concentric (lifting) portion of the lift to engage the core and protect the spine.
Conclusion
Establishing a solid foundation by integrating chest workouts at home can provide numerous benefits for lifters. Overall, upper body strength can be improved using these easy-to-access exercises. Each movement engages major muscle groups like the pectoralis major and minor to effectively improve shoulder stability, posture, and functional performance.
If you want to implement more upper-body-focused movements into your routine, consider this dumbbell chest workout without bench. These exercises are perfect for home or local gym workouts to stimulate muscle growth and build a defined upper-body physique.
Frequently Asked Questions
Training the chest twice a week is acceptable. If anything, depending on your goals and fitness level, 2–4 gym sessions are typically recommended to stimulate noticeable results.
Yes, but not in one gym session. These eight exercises can be split into two different workout sessions. It is generally recommended that each muscle group be trained in 10–20 sets each week.
Gym equipment is not required, though it can be useful for increasing intensity and resistance. Bodyweight exercises like the grasshopper push-up effectively utilize the lifter’s weight load as resistance to train the chest.
Always prioritize proper form and technique with each exercise. Follow the set and rep scheme for your pre-determined goals and schedule rest to prevent overtraining and injury.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
