Table of ContentsThe Anatomy of the Chest MusclesThe Simple Science of Effective At-Home Chest WorkoutsThe Legion At-Home Chest WorkoutsThe Legion Band At-Home Chest WorkoutsThe Legion Dumbbell/Kettlebell At-Home Chest WorkoutsDo two chest workouts per week.End every set one or two reps short of absolute failure.Rest a minute or two between sets.The Best Equipment for At-Home Chest Workouts1. Push-Up Handles2. Resistance Bands3. Dumbbells or Kettlebells4. Adjustable Bench5. Dip StandThe Bottom Line on the Best At-Home Chest Workouts
Summary: The best way to gain and maintain muscle and strength with at-home workouts is to get stronger, and the best way to do this is to do more reps and sets, do more challenging exercise variations, and use bands or dumbbells to make your workouts more difficult.
As you learned earlier, though, the best way to maintain or gain strength and muscle with at-home workouts is to invest in a few pieces of equipment that allow you to more effectively implement progressive overload.
Another major benefit of push-up handles is they take the strain off your wrists, enabling you to keep them in a more neutral position throughout the exercise. This is particularly helpful if you plan on doing at-home chest workouts for more than a few weeks, as all those push-ups can beat up your wrists.
This is a fantastic element to incorporate into your home chest workout. Rather than having your hands shoulder width apart, try pushing them a little wider. Doing this will help recruit your tricep muscles as well as your deltoids and pecs.
Finally, this variant of the push-up is a great addition to any home chest workout regime. Begin in a standard push-up pose and bend your elbows so your chest is lower than they are. As you do this, bend one of your knees and bring it up alongside you. Hold this pose for a couple of seconds before returning to the starting position. Then, do the same, but using the other leg. Make sure you do an even number of these in each set you complete to work each side evenly.
Here are the best chest exercises for muscle growth, plus three complete chest workouts to put those movements into action. Along with growth-focused nutrition and supplementation, this can be your action plan for a bigger chest!
In your workout: Bench toward the start of your chest workout for heavy sets in lower rep ranges, such as 5-8 reps. There are better moves for high-rep chest burnouts. Vary your grip width and style for more complete chest development.
Why it's on the list: Whether dumbbell or barbell presses are better for growth is an age-old weight-room debate. Luckily, you can do both! But there's little doubt that the dumbbell variation has more versatility throughout the beginning, middle, and end of a chest workout.
In your workout: At least some of the time, do flat dumbbell presses toward the start of your chest workout for heavy sets in lower rep ranges. They can also work well for high reps later in a chest workout, either flat or on an incline or decline.
In your workout: As a primary lift, a few heavy sets of 6-8 can be your bread and butter. As a secondary lift, up it to 8-10. Many chest workouts start with flat-bench movements first, but every so often you should start with inclines, particularly if you're trying to bring up your upper chest.
In your workout: Do free-weight presses early in your chest workout because they require more effort and stabilizer muscles than machines. A machine version could be the final heavy exercise in your workout before switching to lighter pump work.
Why it's on the list: An obvious point in favor of push-ups is that they require no equipment and can be the centerpiece of a home chest workout, like in strength coach Paul Carter's program Jacked at Home: Bodyweight Muscle-Building Workouts. But they're also highly versatile, easy to adjust for range of motion, and can help strategically target different parts of your chest with a few simple tweaks to elevation or hand placement.
In your workout: Sets of push-ups to failure are a great way to burn out or add volume in the late stages of a workout, and they're awesome in a compound set with dips, a mechanical dropset after flyes or presses, or an antagonist chest-and-back superset with rows. Weighted push-ups and push-ups with resistance bands can even be a primary push movement, if needed.
In your workout: If you can do them for high reps, dips make a great finisher to a pro-level chest day. If you can't, you can do them earlier in your session in traditional strength- or muscle-building rep ranges, such as 6-8 or 8-10 reps. Dips also make a great superset pairing with push-ups for a big pump at the end of your workout.
Why it's on the list: Pull-overs have been a favorite torso builder of bodybuilders for decades. Dating back to the 1940s and earlier, lifters alternated them with 20-rep squats in workouts designed to expand the ribcage. The logic behind this approach may not stand up today, but the move is still worth including on a modern chest day.
Want to build your shelf This is your workout. It's great on its own, but is also an ideal approach if you like to do two chest days a week. That's the approach taken in the popular program 30-Day Chest with Abel Albonetti.
The best chest-building programs feature workouts you'll be looking forward to all week long. Lift heavy, finish with a pump, and give your chest everything it needs to grow. If there's any time left afterward, do the same for your triceps!
But can you really build chest muscle without any equipment The answer is a resounding yes. Bodyweight training, also known as calisthenics, is a functional strength training method that can improve overall strength and mobility, build muscle, and develop a stronger core. That's the key component of our exclusive workout, below. You could buy yourself a yoga mat (opens in new tab) to protect your hands and knees while doing this plan, but a carpeted surface will also provide ample cushioning.
You don't need equipment to build a bigger chest (or build muscle in general). You can achieve muscle building at home, using only your bodyweight. Madbarz Premium offers a variety of workout plans, created by professionals, that require no equipment and still can provide extraordinary results. Grab your Madbarz Premium and start your transformation today!If you are looking for more awesome chest exercises, check out the video below:
Last but not least, you need one of the best pieces of equipment for your at-home workouts: your body weight. Some bodyweight exercises, like the push-up, even challenge the good old bench press for building chest strength and muscle mass.4Warming UpWarm muscles perform better than cold. Before you start lifting, take a few minutes to warm up your body in general and your chest and shoulders in particular. By increasing the blood flow to your muscles and raising your body temperature before your workout, you improve performance and might reduce the risk of injury.
The fly is an isolation exercise for your chest. Unlike the barbell bench press or the dumbbell chest press, you eliminate the triceps as a prime mover and focus on your chest (with some assistance from your front deltoids.) In a gym, you can perform flyes with a pair of dumbbells, cable crossover, or a dedicated chest fly machine. The standing resistance band fly is an excellent alternative for a home workout without a bench.
This article outlines a great chest and bicep workout that will help you build bigger and stronger pecs and arms. It is available in our workout tracker, which your can download for free using the button for your device:
Absolutely! You might be more familiar with the chest and triceps combo or the push/pull/legs routine that has you training chest, shoulders, and triceps on the same day. However, training chest and biceps together is also a great way to structure your workouts.
One of our most popular training splits, the upper/lower body split program, combines chest and bicep training in the same workout. Think of an isolated chest and bicep workout as a more focused version.
The workout begins with the barbell bench press. The bench press involves all the muscle fibers of your pecs and is one of the best, if not the best, chest exercises for strength and muscle mass. It is often called the king of upper body exercises, and for a good reason. Starting your workout with a barbell exercise ensures you can use heavier weights for maximum gains.
The best home chest workout for muscle growth combines 5 exercises. You can do them all together in one day, but Ethier recommends dividing it into two days throughout the week by using an upper/lower body split training plan.
The dip push-up targets the lower chest by incorporating shoulder extension. The dip is the best way to activate the lower chest and to do that safely at home, the dip push-up can be done on the floor and by elevating your hands by using a stack of books.
Lastly in the best home chest workout for muscle growth, you want to target your inner chest which can be very difficult without the proper fitness equipment. However, you can perform a normal push-up with one hand on top of stacked books and rotate your body as you reach the top of the movement.
And that is the best home chest workout for muscle growth designed by Jeremy Ethier. To understand how to perform each exercise and to know why they were chosen, check out the video with full explanations below.
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