In this article, we will show you which are the best chest workouts at home for men. We will see how it is possible to achieve a perfect workout at home as in the gym. We will also show you which are the best exercises, how they should be performed and how often they should be done. You will find that it is so easy and pleasant to train at home while obtaining amazing results too. Let’s start!
How to start a home chest workouts?
It is possible to perform a perfect chest workout with no equipment needed.
This, thanks to some bodyweight exercises involving the pectoral (chest) area. When you’re working on your chest muscles, you’ll mostly be targeting your pectoral major and minor muscles. Remember that this is not a completely “isolated” workout, but with chest training are also involved other muscles such us your deltoids.
These are the muscles that stretch right across your chest and under your armpits, as well as your shoulders. Another very important thing to remember when you start a home chest workout is to warm up properly: that’s mean that you should prepare yourself and help make sure you don’t get injured or hurt. So, you can start off with some stretching exercises.
For example, you can hook your fingers together behind your back and raise your arms up behind you. Keeping them as straight as possible as you do so. In this way, you may start your home chest workout in security.
How often you should do a home chest workouts?
If you are wondering how many times you should do your chest home workout, the answer it that twice a week is more than enough. Below, you will be shown the best home chest workouts exercises to do in the circuit. It means that you should train twice a week with all these exercises and do the repetitions that are explained to you.
Best home workouts for chest exercises
The first rule for a well-toned and sculpted physique, even more so for men, is to have a healthy and toned musculature, starting with that of the pectorals, for which targeted training is necessary.
But what are the best exercises for chest training at home? Let’s see them together:
1. Standard Push-ups
It’s true, classical body weight exercise: the push up (or press up – the terms are interchangeable) is one of the best chest exercises for home chest men workout. How to perform it? It’s quite simple: you should lie face down flat on the floor, have your hands in line with your shoulders and extend your arms so, they’re straight. Then, get up on your toes, keeping a straight line all the way from your heels to your neck. Make sure you don’t flex at the hips or curve your back.
Make sure to keep your back and legs in a straight line the whole time, or you won’t get the benefits. Do a set of 10 reps, take a 30 second break and start again. Do three sets and that’s you done. This kind of exercises is one of the best for upper chest.
2. Decline Push-ups
Another only body weight exercise. If the first exercise was for the upper chest, you should do after the “opposite” which are incline push-ups. These are a really effective home under chest workout.
Performing this exercise requires greater effort than the other two types of push-ups. Also, in this case there is the support, but it will be used to place the feet on it.
Always starting from prone and with the arms bent, raise your body and exhale. Breathing in, then you return to the starting position, without touching the ground with anything except your hands. Be careful not to change the position during the execution of the movement, the whole body must remain rigid and homogeneous.
If you get your feet higher than your hands, then your push-ups are going to be trickier. This is because you can get your chest lower to the ground and really push those pectoralis major and deltoid muscles. Repeat this exercise for 3 sets and 10 reps. Rest for 30/40 seconds and repeat.
3. Plyometric push-up
Even this exercise does not require equipment: anything, just bodyweight.
This exercise is a little more complicated because it requires strength and balance. Start in a push-up position with your feet together, your body straight and your hands pointing down, but slightly wider than your shoulders.
Slowly lower the body to the floor, then push the body upwards in an explosive way, so much that your hands are raised in the air.
As your hands return to the ground, bend your elbows and slowly soften the landing and lower yourself into another explosive upward thrust. Repeat for the number of repetitions you can. Rest for 30/40 seconds and repeat.
4. Pectoral dips
Their execution requires the use of supports necessary to allow the body to be lifted from the ground. Grabbing two side supports and exhaling, you bring yourself up, with your arms and legs bent.
Once this is done, you can raise the mass by extending the elbows, then return to the starting position again and inhale. These exercises are especially useful for the lower pectoral muscles. Do 3 sets for reps you can do. Rest for 30/40 seconds and repeat.
5. Crosses with towels
The support this time will consist of a couple of pieces of fabric, which could be towels or similar items. With one placed under each hand, an execution based on sliding is performed.
Hands are placed close together from shoulders and elbows extended, exhaling and moving them away as the activity progresses.
The maximum distance is reached when the body touches the floor, and then returns to the starting position by inhaling. Care must be taken not to slip excessively on the surface, with the risk of incorrect execution or worse, damage to oneself.
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Home chest workout exercises with weights
These above, were the best exercises with no equipment required, therefore bodyweight. Obviously, if you want to gain more mass and have weights and dumbbells at home, you can do this circuit plus these 3 weight exercises:
1 Dumbbells chest press on an incline bench
In addition to the dumbbells, you also need a bench. Adjust an exercise bench to approximately 45 degrees. Use dumbbells with a weight that allows you to perform the desired number of repetitions.
Sit on the bench with a dumbbell in each hand, resting on your thighs. Lean back and bring the dumbbells to chest level. With your feet flat on the ground and your elbows forming a 45-degree angle, press the dumbbells upward in a controlled motion.
Slowly lower the dumbbells back to the starting position and repeat for as many repetitions as you want. You should recover 1 minute between sets and do 3 sets.
2 Flat bench with barbell, alternating with push-ups with dumbbells
Start by setting an exercise bench to a flat position. Use dumbbells with a weight that allows you to perform the desired number of repetitions. Sit on the bench with a dumbbell in each hand resting on your thighs.
Lie on your back and bring the dumbbells to chest level. With your feet flat on the ground and your elbows forming a 45-degree angle, press the dumbbells upward in a controlled motion. Slowly lower one of the dumbbells to your chest, then return the dumbbell to the starting position.
Then, slowly lower the other dumbbell towards your chest, then bring it back to the starting position. Continue alternating pressing each of the dumbbells for the set number of repetitions. Do 3 or 4 sets. You should rest for 40 seconds to 1 minute between every set.
3 Dumbbells lying on the floor push ups
Start by sitting on the ground and hold a dumbbell in each hand. Lie on the floor, bend your knees, and place your feet on the ground as you bring the dumbbells to your chest.
Place your elbows at a 45-degree angle to your body, with your forearms perpendicular to the floor. Bring the dumbbells over your chest until your arms are fully extended. Slowly lower the dumbbells onto your chest until your elbows touch the floor, keeping your upper arms at an angle of approximately 45 degrees to your body.
Pause with your elbows on the ground for 2-3 seconds, then do the next repetition. Repeat the operation for the number of repetitions you can do (but usually 12-15 reps). You should Rest for 40 seconds to 1 minute and do 3 sets.
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