Chest Workout at home with just pushups and a golden exercise|100% results

Chest workout, often very loved exercise you can say, The content below super cool and self tested, so there’s no need to worry as long as I am there to help you.

“Effective workout without any equipment or weights? A Strong muscular body without going to the gym? Are you kidding me?” It’s me, a few years back. It’s me when I started. I badly wanted to join a gym but could not. It is when I gave a thought upon home workouts and explored day and night. 

I soon started working out at home, and the results proved me wrong. You can actually do fitness exercises and bodybuilding at home. 

So, Can you do a chest workout at home?

The answer is YES. Yes, you can build a muscular chest without lifting a single weight. You don’t need a gym for effective body workouts. 

If you still don’t believe me, try this bodyweight chest workout routine. Let’s get started! 

Standard pushups (Best chest workout. Great for arms too.)

Which muscles are working? 

Primary: Pectorals (Deep muscles that connect the front of the human chest with the bones of the upper arm and shoulder.)

Secondary: Triceps (How to work on these?)

How to do? 

  • Get into a high plank position. Hands should be shoulder-width apart. 
  • Lower yourself to the floor by bending your arms at the elbow.
  • When you are going down, make sure you are in a plane position. 
  • Go until your nose touches the floor. (It’s okay if it doesn’t, but, try.)
  • Keeping your core tight and your body flat, push back up to the initial position.

Incline pushups

Which muscles are working? 

Primary: Lower Pectorals

Secondary: Triceps

How to do?

  • The position would be the same as the regular pushups.
  •  But, this time, your hands should be elevated from the ground- on a chair or a box. 
  • Keep the core tight, back straight, and hips should not be bending.

Decline pushups

Which muscles are working?

Primary: Upper Pectorals

Secondary: Triceps

How to do?

  • The position would be the same as the regular pushups.
  • Now, your feet should be elevated- on a chair or a box.
  • Keep the core tight, back straight, and hips should not be bending. 

Slow-motion push-ups

Which muscles are working? 

Primary: Pectorals

Secondary: Triceps

How to do?

  • The position would be the same as the regular pushups. (It’s like doing the same in slow motion.)
  • When you are going down count to 5. (Real slow, like 15 seconds)
  • Count to 5 again when going up. 

To raise the intensity, you can increase the number count. So, you can perhaps count to 10 or 15, someday. 

Wide grip pushups (I personally like this chest workout)

Which muscles are working? 

Primary: Outer Pectorals

Secondary: Front deltoids

How to do?

  • The position would be almost the same as the regular pushups. 
  • But, your hands will be wider than earlier. (Open your hands wider than shoulder level.)
  • When you are going down, make sure you are in a plane position. 
  • Go until your nose touches the floor. (It’s okay if it doesn’t, but, try.)
  • Keeping your core tight and your body flat, push back up to the initial position.

Pike pushups

Which muscles are working? 

Primary: Upper Pectorals

Secondary: Front deltoids

How to do?

  • Get into an inverted “V” position with your arms and legs by bending at the waistline. 
  • Aim to keep legs straight. (Slight bend is okay.)
  • Elbows should be right under shoulders.
  • Bend your elbows and lower your upper body until the top of your head is close to the floor. 
  • Push back up and repeat. 

Clapping pushups

Which muscles are working?

Primary: Pectorals

Secondary: Triceps

How to do?

  • The position would be the same as the regular pushups. 
  • Lower your body to the ground.
  • Push the ground with the power that you toss yourself off the ground. Clap with the hands at the highest point.
  • Take a second of rest before you go for the second.

Now, this one right here is hard. (Like real hard!)

Spiderman pushups

Which muscles are working?

Primary: Pectorals

Secondary: Triceps

How to do?

  • The position would be the same as the regular pushups.
  • This time, as you go down, bring your left knee to the left elbow from the side. Place your leg back as you go back to the start position. (For the next rep., switch your leg.)
  • Now as go down, bring your right knee to the right elbow from the side. Place your leg back as you go back to the start position.

It is not as easy as it seems, trust me. 

Decline pushups (with a twist)

chest workout by ishank

Which muscles are working?

Primary: Upper Pectorals

Secondary: Deltoids

How to do?

  • Be in the pushup position, but, your feet would now be on a wall, and not on a chair. 
  • Keep your butt flex and your back straight. 
  • Perform a pushup. 

It will be difficult for you as a beginner. (But, practice makes everybody and everything perfect.) 

Chair dips

Which muscles are working? 

Primary: Inner Pectorals

Secondary: Triceps

How to do?

  • Place two chairs (preferably wooden) facing opposite directions. 
  • Stand between the chairs with your hands gripping the top of each chair’s back support.
  • Lift yourself from the floor with your arms. fold your legs back and cross your feet over. ( Make sure the chairs you use can handle your weight that way. Or, make someone sit on the chairs.)
  • Now, lower yourself down by bending your arms at the elbow. (Lean slightly forward as you do so.)
  • Push through your chest and triceps to get back to the initial position. 

There you go! Grind through this routine of some of the best chest exercises and tell us how it goes. 

I am so satisfied with bodyweight training that I recently blogged about it. Check it out here. It has the best bodyweight exercises you can do at home. 

All the best!

TELL US YOUR VIEWS ABOUT HOME WORKOUTS IN THE COMMENTS SECTION BELOW. 

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