If you think that getting a firm and sculpted chest is something that you can achieve only when you have all the gym equipment or have a gym membership, then this article is for you? Sit tight and read this article till the end where we have compiled a few at-home chest exercises that require only your body weight and are sure to give you amazing results. These chest-focused exercises also work on your shoulders, arms, abs. Moreover, as beneficial as these workouts are for men, these chest workouts are beneficial for women as well. So, grab your workout mat, a bottle of water, a towel, and your zeal- ger ready to pump up your pecs.

So, here you go with 6 chest exercises that you can do in the comfort of your home.

  1. Push-Ups

Push-ups are the traditional chest workouts and needless to say, the most powerful ones. There are different types of push-ups that you can do to work on your pecs and strengthen them.

Push-Ups

How To Do

  • Lie face down on the floor, your arms just beneath your shoulders.
  • Align your neck with your spine, hip, keep your back flat and abs tight.
  • Now push yourself down as much as possible without bending your neck or compromising the alignment of the back, spine, and hip.
  • Slowly come up to your starting position.
  • Do this for 10 -12 repetitions for 2 to 3 sets.
  1. Chest dip

Chest dips are an excellent exercise for developing a sculpted chest, it’s believed to be one of the best chest exercises.

Chest-Dip

How To Do

  • Take 2 stools that are 3 feet of height and grasp them with your palms facing in.
  • Slowly lower your body with a controlled posture.
  • Keeping your elbows slightly pointed out, bend your knees while coming down so that they don’t touch the floor.
  • Slowly come up and then go down contracting your chest muscles.
  • Do 3 sets of 8–12 repetitions.
  1. Decline Press-Up

Not only this exercise works on your upper pecs and shoulders but also strengthens your entire upper body.

Decline-Press-up

How To Do

  • Place your feet on a bench with a minimum height of 2 feet.
  • On your front, place your hands in your front.
  • Ensure your back, spine, and neck are aligned and your arms are beside your chest.
  • Now bring your body down till your chest is practically touching the ground.
  • Squeeze your chest and press your body back up to the starting position.
  • Do this for 10-12 repetitions for a set of 3.
  1. Spiderman Press-Up

This is an amazing exercise as it engages your abs, triceps, upper back, lower back, shoulders, glutes, hamstrings. So, get ready to fire up your hams and glutes too while training for your chest muscles.

Spiderman-Press-up

How To Do

  • Start with your hands on the floor, arms straight and underneath your shoulders, like you would for a push-up.
  • Now bend left your knee and bring it towards your left elbow while lowering your chest to do a push-up. Ensure your leg doesn’t touch the ground.
  • Now do the same steps on the right side.
  • Keep your body tight by engaging your glutes, tightening your legs, and bracing your core while you do this exercise.
  • Do this for 10-12 repetitions for a set of 3.
  1. Divebomb Press-Up

Divebomb press-up has made its way to the list because it’s a super-effective exercise not only to strengthen the chest, arm, shoulders, and back but also the core.

Divebomb-Press-Up

How To Do

  • Start with your hands and feet shoulder-width apart and your hips elevated in an inverted V shape.
  • Bring your chest forward between your hands while bending your arms in a way that you are scooping the air with your head.
  • Glide through while straightening your arms and raising your chest. Your hips will be hovering just over the floor at this point.
  • Reverse the glide to complete the push-up by bringing your hips back up.
  • Do 10-12 repetitions for a set of 3.
  1. Incline Push-Up

If you are a beginner or have trouble doing a regular push-up, this can be your way out. Incline push-ups are perfect for beginners.

Incline-Push-up

How To Do

  • Begin by placing your hands on the wall or a countertop. Walk your feet backward until your body forms a 45-degree angle with the ground.
  • Maintain a straight body with a neutral spine and drop your chest to the surface you’re leaning against.
  • Pause for a while and return to the starting position.
  • Move closer to your hands to make it easier; step further away to make it tougher.
  • Do 12-15 repetitions for a set of 3.

Now that you know how to build your pecs with these exercises, there are a few things we would like to stress on if you like to get the best results. Firstly, follow a sustainable healthy diet plan, secondly, maintain consistency with your workout routine and diet, and lastly, don’t forget the above two rules. You are all set now!

 

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  29. Thanks for sharing your exercises. After the start of the pandemic, I realized that it was not entirely realistic to visit the gym in the current conditions, and even more so to practice there in a mask. Therefore, I began to consider options for studying at home, but I would also like not only to watch the video, but also to understand how and what to do (to be described in detail). You coped with this and I think that your exercises should help me to control myself. Thank you.

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