​Troy Adashun

Founder

If you've been looking for the best chest workout at home, you are in the right place online.

On this page, we are going to give you the very best moves to use at times when you don't have access to a gym or equipment.

All you need is your bodyweight and some warm-up prior to the exercises.

Perhaps one of the favorite muscle groups we miss training in the gym, is the chest.

There is something about the chest pump and the rush of blood in its synergistic muscle groups - The shoulders and triceps

For this exact purpose, we have prepared a full-blown push workout, which you can do with little to no equipment.

The workout different movement angles, allowing for the chest to get a good amount of work all around.

Beginner Chest Workout

This first workout is designed for people who have a good level of strength and strength endurance.

It relies on simple movement patterns, which you can work your way up with.

Eventually, you can alternate between the different workouts on the page.

#1 SIDE TO SIDE PUSH-UPS

Sets: 5

Repetitions : 30-45 seconds time under tension

When you take a simple movement like the push-ups and spicy it up just a tiny bit, you get yourself a good diversity of work.

This first movement relies on the "time under tension" principle, realizing one of the most important growth factors - Metabolic stress.

Execution:

  1. 1
    Get into a push-up position with your hands wider than shoulder width
  2. 2
    Put your feet back with heels close together
  3. 3
    Keep body straight, without allowing the hips to fall down.
  4. 4
    Go down slowly to the right side
  5. 5
    Push up to the initial position
  6. 6
    Go down slowly to the left side
  7. 7
    Push to the initial position, then repeat the movement pattern for 30-45 seconds

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#2 SLOW MOTION PUSH-UPS

Sets: 5

Repetitions: 30-45 seconds time under tension

This next movement is a regular push-up, but spiced up again with the time under tension training principle.

Your goal should be to go down slowly (3 seconds), then explode on the way up.

Execution:

  1. 1
    Get on the ground in a push-up position (hands wider than shoulder width, feet back and together, body straight)
  2. 2
    Look down, then go down slowly, until your chest touches the ground
  3. 4
    Explode up without locking your elbows
  4. 5
    Repeat the movement pattern for 30-45 seconds

#3 DECLINE PUSHUPS

Sets: 3

Reps: Until Failure

The third and final exercise targets the upper chest musculature, while secondarily engaging the triceps and shoulders.

This exercise is best done for 30-45 seconds at a moderate pace, which generally leads to failure.

Focus on quality repetitions!

Execution:

  1. 1
    Get in a push-up position with your hands at shoulder width and feet elevated on a couch or chair
  2. 2
    Lift your hips up so that the whole body is straight
  3. 3
    Look down and let the body go down slowly, until the chest touches the ground
  4. 4
    Push up explosively, without locking out the elbows
  5. 5
    Repeat the movement pattern

#4 BONUS (ADVANCED) EXERCISE - CLAPPING PUSH-UPS

Sets: 2

Reps: Until failure

If you are not used to training with your bodyweight, you will probably be toast for this exercise but it's always worth giving it a shot.

The clapping push-up is one of the best push-explosiveness movements you can do, especially when it comes to chest training.

Do include this movement in your weightlifting routine and you will see the results!

Execution:

  1. 1
    Get into a push-up position (hands at shoulderwidth or slightly wider, feet back together, hips up, body straight)
  2. 2
    Look down, then go down slowly
  3. 3
    Explode up, clapping with your hands and quickly landing back into the initial position
  4. 4
    Repeat this for as many reps as possible

Advanced Chest Workout

When it comes to home workouts and bodyweight training in general, we all know that at one point, everything just feels easy.

And more often than not, easy workouts are not as satisfying.

The way to progress in this case, is to add more volume while keeping good time under tension.

Let's see this second, advanced chest workout.

#1st exercise - regular push-ups (superset with 2nd exercise)

Sets: 3
Reps: Until failure

Rest times: ~75 seconds between sets

The home chest workout will start with the king of all bodyweight movements - The push-up!

To spice everything up, we are throwing in a superset with the 2nd exercise on the list.

Execution

  1. 1
    Get into a push-up position on the ground with hands placed narrow, feet back and torso straight
  2. 2
    Go down relatively slowly, then push up explosively
  3. 3
    Maintain this pace until failure 

#2nd exercise - knees on ground push-ups

Sets: 3
Reps: Until failure

Rest times: ~75 seconds between sets

This second exercise is a superset to the first exercise, meaning you do both with no rest in-between

Think of it as a drop set - You are excluding the weight of your legs, so that you can squeeze out an extra couple of reps.

Execution:

  1. 1
    Kneel down on the ground, bend over and place your hands at closer than shoulder width
  2. 2
    Go down, until the chest is a couple of inches off of the ground
  3. 3
    Explode up without locking out the elbow
  4. 4
    Maintain the pace for up to 45 seconds

#3rd exercise – Decline push-ups

Sets: 2-3
Reps: AMRAP (until failure)
Rest times: ~60 seconds between sets


So far, we have two solid movements that should have gotten you going by now

Unlike the first two exercises, which targeted the middle and lower pecs, this third movement will engage the upper chest.

Execution:

  1. 1
    Get into a decline push-up position, where your feet are elevated off the ground 
  2. 2
    Place feet at shoulder width
  3. 3
    Keep torso straight
  4. 4
    Go down relatively slowly
  5. 5
    Push up explosively
  6. 6
    Maintain pace until failure

#4th exercise - Incline push-ups

Sets: 3
Reps: 8-10
Rest times: ~75 seconds between sets

This next movement is not so intense but it can and will keep the blood flowing through your chest muscles.

The main focus here is a constant tension pace and good activation.

Execution:

  1. 1
    Place your hands on an elevated surface (Lower knee height)
  2. 2
    Keep torso straight and at a diagonal angle
  3. 3
    Go down, until your chest is a couple inches off of the surface
  4. 4
    Push up explosively, contracting the chest
  5. 6
    Maintain pace until failure

#5th EXERCISE - CONSTANT TENSION PUSH-UPS

Sets: 3
Reps:AMRAP (Until failure)
Rest times: ~60 seconds between sets


One of the best training principles to apply when you have no access to weights, is the constant tension principle.

Essentially, that will help you maintain the mechanical tension on the chest musculature and maximize its growth.

Execution:

  1. 1
    Get in a push-up position - Arms at shoulder width or slightly closer, body straight, feet back together
  2. 2
    Go down until the chest is a couple of inches off of the ground
  3. 3
    Push up explosively
  4. 4
    Maintain that pace until failure

#6th exercise - chest fly pushups

Sets: 2

Reps: AMRAP (until failure)

We all know how fun and dangerous slippery surfaces can be.

But what if you could use them as a leverage to mimic a chest fly movement?

Let's see this simple exercise that will undoubtedly give you skin-bursting pumps.

Execution

  1. 1
    Kneel down on the ground and sit on your heels
  2. 2
    Place two towels in front of you wider than shoulder width
  3. 3
    Bend over and place your hands on the towels, keeping the torso straight
  4. 4
    Close your hands in and contract the chest up top
  5. 5
    Go back down, opening the arms and stretching out the chest

Finisher exercise - Upper/lower chest isometric hold

Sets: 3
Reps: Until failure

Rest times: ~75 seconds between sets

This final movement will help you keep the blood in your chest for some extra time.

Furthermore, the isometric hold will improve your mind-muscle connection over time, granting a better-felt muscle contraction during any chest exercises.

Execution- Upper isometric

  1. 1
    Place your hands by your sides 
  2. 2
    Lift your arms up and cross them, contracting the chest
  3. 3
    Tense the chest, maintaining that position of the arms
  4. 4
    Hold that flex until failure

Execution- Lower isometric

  1. 1
    Place your hands by your sides 
  2. 2
    Lift your arms up to the sides, then push down in front of the body, crossing the arms
  3. 3
    Tense the chest and maintain that position of the arms
  4. 4
    Hold until failure