5 Easy Chest Workouts at Home for Beginners

For most individuals, the first idea when wanting a strong, clear chest is to go to the gym. Yet, you don’t have to use expensive equipment to work on your upper body strength. Actually, chest workouts at home are just as helpful—particularly for those who are new to it. The only essentials are body weight, sticking to the schedule and choosing a solid plan ahead of time.

In this article, we’ll take you through five cheat workouts at home that are designed for beginners. No matter if you want to build muscle, exercise your chest or just stay fit, these workouts will help—all at home.

Why Focus on Chest Workouts at Home?

Before we start the exercises, let’s discuss why doing chest workouts at home is important. Both your pectoralis major and minor muscles are very important for upper body strength. They assist you during pushing activities such as walking, lifting and opening doors.

When you work out your chest at home, you can see a number of advantages:

• Not enough money or time for the gym? You can use these chest exercises at home whenever you want, as they don’t require any equipment.
  
• Saving money: You won’t have to invest in equipment.
  
• Beginner-friendly: Anyone can begin doing this at their own convenience.
• Flexibility: You can exercise when you have time around your daily duties.
  

Having explained their importance, let’s look at some beginner exercises that are perfect for home.

1. Standard Push-Ups For Chest Workouts At Home

First, we’ll focus on the classic chest exercise: the push-ups. You work your chest, triceps, shoulders and core when you do this exercise. It strengthens your entire body and you can do it nearly anywhere.

How to Do It?

1. Start by getting into a plank, with your hands a bit further apart than your shoulders.
2. Keep your spine straight and make sure your head, back and heels are aligned.
3. Pull your body closer to the floor by lowering your chest with bent elbows.
4. Bring yourself back to the beginning position.

Reps & Sets:

• Do 3 sets with 8–10 reps each for the starting point.
• Allow a break of 30–60 seconds between one set and the next.

Tips:

• If you find the standard push-up hard, drop your knees to the floor and do a modified version instead.
• Angling your arms to 45 degrees will protect your shoulders.

These chest workouts at home are easy to do, but they can build some great muscle if kept up.

Image Source: pixabay.com 

2. Incline Push-Ups Are Best For Chest Workouts At Home

Following that are incline push-ups. Since this variation gives more benefit to your lower chest and takes off a little resistance, it is a good starting point for those just beginning.

How to Do It?

1. Pick a strong support like a table, a bench or even stairs.
2. Lift your toes off the ground, keep your hands on the flat surface and slowly walk your feet backward until your entire body is in one line.
3. Bring your chest towards the floor and then push it up again.
   

Reps & Sets:

• Try to do each exercise with 10–12 repetitions and perform them in 3 separate sets.
• Taek at least 30 seconds off after each set.
  

Tips:

• When your hands are at a higher point, doing a push-up is simpler.
• Control the dive—don’t try to bounce your way to the surface.

Doing incline push-ups at home can slowly add extra strength to your chest muscles.

3. Decline Push-Ups For Chest Workouts At Home

Would you like to accept a challenge? The decline push-up also works the upper chest and by leaning forward, it involves more of your mass.

How to Do It?

1. Put your feet up on a chair or bed.
2. Put each hand on the floor with your shoulders as the distance between them.
3. Bring your chest down to the floor and then push up.
   

Reps & Sets:

• Work out with 3 sets and do 6–8 reps in each set.
• Wait for 60 seconds in between each set.

Tips:

• Remember to hold your stomach tight to avoid drooping.
• Raise the surface you use as you become stronger through exercise.
  

Decline push-ups are one of the best chest workouts at home and are particularly useful for strengthening your upper chest without any equipment.

4. Wide Arm Push-Ups For Chest Workouts At Home

By doing this push-up, you are putting extra strength on the front of your arms instead of shifting pressure to your triceps. Changing your grip helps to shape your pecs more efficiently.

How to Do It?

1. Move your body into a plank stance.
2. Spread your hands so they’re wider than your shoulders.
3. Drop your body until your chest is nearly touching the floor.
4. Go back to the original point in the exercise.
   

Reps & Sets:

• Do each exercise in sets of 3, using 8-10 reps.
• Wait for 30 or 45 seconds between your sets.

Tips:

• Try to move with intention.
• Hold in your muscles around your torso for better results.

Wide arm push-ups are a good way to boost the benefits of your chest workouts at home.

Image Source: pexels.com 

5. Chest Dips Using a Chair For Chest Workouts At Home

Usually, dips are done to build the triceps, but you can focus more on your chest by changing how you do them. Any stable chair or small table will do the trick.

How to Do It?

1. Set yourself on a chair’s edge and rest your hands by your hips.
2. Take a step with your feet and let your hips slide off the chair.
3. Lower yourself by bending your elbows and holding your chest up.
4. Effort to return to the same level again.
   

Reps & Sets:

• Work on 10 reps in each of the 3 sets.
• Have about 30 seconds of rest in between your sets.

Tips:

• Leaning slightly forward will use your chest more during the workout.
• Don’t lock out your elbows when you reach the top.

You should consider including this bodyweight move in any chest workouts at home routine.

How to Structure Your Weekly Routine For Chest Workouts At Home?

Consistency is important when you want to see results from chest workouts you do at home. Here’s a straightforward plan for anyone just starting out:

Day 1: For chest workouts at home

(Workout Day)

• Do 3 sets of regular Push-Ups.
• performing Incline Push-Ups 3 times
• Do Wide Arm Push-Ups for a Total of 3 Sets
  

Day 2: For chest workouts at home

(Rest or Light Cardio)

• Try taking a walk, stretching or doing light yoga.

Day 3: For chest workouts at home

(Workout Day)

• Push-Ups – Lower Body: 3 sets
• Do chest dips three times.
• Standards (perform until you can’t do any more)
  

Day 4 for chest workouts at home (Rest)

• Rest your muscles so that they recover.
  

Day 5: For chest workouts at home

(Repeat Workout 1 or 2)

• Change the way you exercise to keep your routine interesting and hit all areas of your chest.
  
  

Nutrition and Recovery Tips

Even if you follow great chest workouts at home, you won’t notice much development unless  you have a good diet and give enough time for your body to rest. Use these short guidelines: 

• Eat enough protein: You should be eating enough protein to help your muscles repair and build.
• Drink plenty of fluids: Without water, your muscles won’t work effectively.
• Make sure to sleep for at least 7–9 hours to help your recovery.
• Allow your chest muscles to have time to recover from every workout.

Getting the right nutrition helps your home workouts become more effective.

Image Source: pexels.com

Common Mistakes to Avoid When Doing Chest Workouts At Home

When you’re just starting out, it’s easy to make some typical blunders. Utilizing these tips can make your life easier and save you time.

• Don’t skip the warm-up: Begin with cardio or light stretches.
• Having poor form: You risk being hurt and moving slower than you can.
• Inconsistent training: Spacing your training too far apart will not give good results.
• Neglecting other muscle groups: Be sure to strengthen all four areas in your body by focusing on your shoulders, back, core and legs.

If you avoid these common mistakes, you’ll see better and safer results from your chest workouts at home.

Wrapping Up Your Chest Workouts At Home Journey

You don’t have to belong to a gym or handle heavy weights to build a strong chest. Moreover, if you do these five easy chest workouts at home, you can add muscle, get stronger and boost your overall fitness in your living room.

Try to keep your routine regular, follow proper technique and let your muscles have some time off. Gradually, you’ll notice your chest becoming sharper and your upper body becoming stronger.

Want to begin? Choose the three exercises you like the best and start exercising today. Whenever you do a push-up, you’re moving closer to what you want. For more fitness tips and routines, visit Muscle Pact and keep pushing forward. Your stronger, more defined chest starts now! You can also follow us on Facebook, Instagram and Pinterest.

Hamza Pact

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