Getting fit can be hard, especially if you don’t have the time or money to hit the gym. The good news is that you can still tone and strengthen your chest muscles with some simple workouts at home. We’ve put together this guide to show you how to burn fat and build up those muscles – with no expensive gym membership needed!
Chest Workouts at Home
Start in a plank position, with your hands slightly wider than shoulder-width apart and your legs extended behind you. Slowly lower your chest towards the floor while engaging your core and keeping your arms steady, then press back up. Start with 4 sets of 10 reps, then increase the number of sets and reps each time you do the exercise.
2. Incline push-ups
Grab a sturdy chair, move it to an incline, and try incline push-ups. Start in the same position as a normal push-up, except your hands will be on the chair instead of the floor. Slowly bend your elbows and lower your chest towards the chair, then press back up. Do 4 sets of 10 reps.
3. Decline push-ups
Grab a sturdy chair, move it to a decline, and try decline push-ups. Start in the same position as a normal push-up, except your feet will be on the chair instead of the floor. Slowly bend your elbows and lower your chest towards the floor, then press back up. Do 4 sets of 10 reps.
4. Wall-Hand Push-Ups
Place your hands flat on a wall, a few steps away from it. Walk your feet back until your arms are extended. Bend your elbows and lower your chest towards the wall, then press back up. Do 4 sets of 10 reps.
5. Chest Fly
You’ll need dumbbells for this one. Stand with your feet shoulder-width apart, arms slightly bent and palms facing each other. Slowly raise your arms to shoulder level, then lower them back down. Do 4 sets of 10 reps.
6. High Plank Chest Press
Start in a plank position, with your hands slightly wider than shoulder-width apart and your legs extended behind you. Take a pair of dumbbells (or use two cans of soup, if you don’t have any) and hold them securely at chest level. Keeping your core engaged and elbows close to your body, press the weights into the floor. Do 4 sets of 10 reps.
7. Push-Up Row
Start in a plank position, holding a pair of dumbbells (or two cans of soup). Keeping your core engaged, bend your elbows and lower your chest towards the ground, then press back up. As you press back up, pull one of the dumbbells up towards your chest. Do 4 sets of 10 reps with each arm.
1. How often should I do chest workouts?
Ideally, you should do chest workouts 3-4 times per week, with at least one rest day in between each workout.
2. Is it enough to do only chest workouts?
No – to get the best results, it’s important to also do cardio and other full-body exercises, so that you work all the muscles in your body.
3. What diet should I follow for best results?
For best results, it’s important to follow a balanced diet that is high in lean protein, complex carbohydrates, healthy fats, and plenty of water. Also, make sure to get plenty of sleep – it’s essential for muscle recovery.
What kind of diet should I be following to help burn fat?For fat-burning, it is important to focus on a balanced diet that consists of nutrient-rich foods like fruits and vegetables, lean proteins, and healthy fats. It is important to reduce your overall caloric intake and aim for a moderate- to high-intensity exercise program to help you reach your goals. It is also important to focus on the quality of food you are eating; avoid processed foods and meals higher in saturated fats and added sugars, as these can increase your risk for certain chronic diseases. Lastly, be sure to stay hydrated and get enough sleep as these can both support your body’s fat-burning capabilities.
What are some good exercises for an upper chest workout at home?There are a number of exercises you can do at home to target your upper chest muscles. These exercises include:
1. Push-Ups – Push-ups are a great way to get an intense upper chest workout. You can easily customize the intensity of your push-ups by changing the positioning of your hands, or doing variations such as decline or incline push-ups.
2. Chest Flys – Chest flys are essential for developing your upper chest muscles. With a pair of light weights, start in a seated or lying position and perform a chest fly slowly with proper form to get the full benefit of the exercise.
3. Wall or Chair Presses – You can use a wall or a chair to do wall or chair presses, which are effective upper chest exercises. With your back against the wall or the chair in front of you, bend your elbows and press your hands away from your body while keeping your core engaged.
4. Incline Presses – Incline presses are effective upper chest exercises that can be done at home without equipment. Get into a position similar to performing a push-up, but lean your body and arms against the wall or an object like a chair and perform the press in an upwards movement for maximum benefit.
5. Seated Chest Press – You can use light weights or simply press your own body weight to do a seated chest press. Begin in a seated position and press your hands away from your body while keeping your core engaged and your feet flat on the ground.