Chest workouts are great for improving our postures, and upper body strength & increasing the thickness of our muscles. It also improves the overall look and shape of the body. Chest workouts mainly depend on Push-ups.
Chest training is a favorite among gymgoers, because of the easy moves and also because it feels good. But, here let’s discuss how we can try some chest workouts at our home without having any gym equipment. You can also check 6 Abs Workout At Home Without Equipment For Beginners to train your abs.
6 Chest Exercises For Men & Women At Home Without Equipment
01. Incline Stair Push-ups (10 Reps-2 Sets)
Step onto a set of stairs, place your hands closer than shoulder width away from your body and keep your body straight. You should Lower down your chest and try to push yourself back up. Repeat it several times as per your stamina.
Incline stair push-ups target your chest muscles, shoulders, and triceps. This workout can also be done with a flat bench or something relatable to a bench. It can make your arms strong, because of the whole body weight. Do the exercise at least 10 reps of 2 sets as a beginner.
02. Triceps Dips (6 Reps-2 to 3 Sets)
As you begin, sit on the chair, lift your hips, then bend and extend your arms slowly to make your body go up and down.
This exercise targets your triceps, back, chest, and shoulder. This is a great exercise for particular muscle groups, so include it in your chest workout at home without using any special equipment. Do the exercise 6 reps of 2-3 sets to start your journey.
03. Burpees (8 Reps – 2 Sets)
Start standing shoulder width apart, put your hands on the ground and kick your feet backward, do a regular push-up, and then jump up.
Despite targeting so many muscles and involving a wide range of motion, burpees can improve your mobility, balance, and coordination as well as improve your general health. By doing burpees regularly, you can strengthen your body, improve your health, and move more freely. The focus area of burpees:
- Chest
- Abs
- Glutes
- Quadriceps
- Hamstrings
- Triceps
- Shoulders
- Calves
Do the exercise at least 8 reps of 2 sets at the beginning of your workout journey, then you can extend according to your conditions.
04. Knee Push Ups (6 Reps – 3 Sets)
When you are in a regular push-up position, let your knees touch the floor and raise your feet off the ground, then up and down with your body.
Knee pushups and pushups are exercises for the upper body that also strengthen the core and decrease bone loss. You can also include knee pushups in your home workout list as a warm-up routine before traditional strength training. The chest, triceps, and shoulders are the main focus areas of this exercise. Do the exercise at least 6 reps of 3 sets and increase sets day by day to build more stamina.
05. Push Ups & Rotation (8 Reps – 2 Sets)
In the push-up position, start with a push-up, go down for a push-up, and as you come up, rotate your upper body and extend your right arm upwards, repeat the exercise with the other arm.
Push-ups and rotation promote activation of the core muscle & help in the coordination of the upper body and lower body. It also helps to promote flexibility and agility. This exercise primarily focuses:
- Chest
- Abs
- Triceps
- Shoulder
- Glutes
06. Dive Bomber Push Ups (6 Reps – 2 Sets)
When your hands and feet touch the ground, your body is bent and butts are up upside down, then bend your elbows to bring your body towards the floor, when your body is close to the floor, raise your upper body as high as possible, then repeat the exercise.
Dive Bomber Push-ups are great exercises for your core. It also gives strength to your upper body. If you want to modify this exercise, you can place your knees on the ground as you lower from the plank rather than lift your legs at the same time. Dive Bomber Push Ups targets the below groups:
- Chest
- Lower Back
- Triceps
- Glutes
- Hamstrings
- Calves
- Shoulders
Do the exercise 6 reps of at least 2 sets and watch your progress.
The Final Words
So, now you have an idea about how you can start doing chest workouts without any equipment at your home. What Are You Waiting For? Go And Start Your Day.
