It's everyone's favourite day of the week — Chest Day. But this one feels a little bit different to normal. Rather than fighting to secure that free bench at your gym, you're stuck at home wondering how you're going to build those bigger pecs.
Most of us don't have access to facilities or equipment that allow for full utilisation of the chest muscles — so we need to improvise. This article will provide you with super-simple exercises, that can be performed from the comfort of your living room, with little or no equipment.
Give these exercises a try, along with the recommended sets and reps, and building that bigger chest has never been easier. And, you didn't even need to step foot in the gym.
4 sets of 12 reps
The press-up is probably the most popular bodyweight move in the world. That’s partly because it can be performed anywhere, without the need for much space or any kit. But above all its effective, working your chest, core, triceps and shoulders.
https://youtu.be/Qujnzy_QpHk
4 sets of 12 reps
You can take the press-up and make it slightly harder. At the top of the press-up, hold the position and purposely tense the chest muscles. This adds an extra workload to the muscles and increases the difficulty.
https://youtu.be/zRMpXX712ZI
3 sets of 12 reps
Wide press-ups are a simple yet effective way to build your upper-body, core strength and target your shoulders slightly. If you’ve perfected the regular press-ups and want to target your muscles a little differently, these are for you. Positioning your hands further apart targets your chest and shoulder muscles.
https://youtu.be/_5AeuK_uV-0
3 sets of 10 reps
The advantages of doing a Spiderman press-up are that it helps your chest and arm muscles work harder. When you move your leg forward, it shifts your weight, which means that your muscles must adjust to the new position. This helps to work different muscle groups, including your pectoral muscles, deltoids, and triceps.
https://youtu.be/lwF_7HmKOPM
3 sets of 10 reps (each side)
Breathe some life into the standard push-up and build additional strength in the chest, shoulders, arms and core in one fluid movement.
This move will work your core again and again, first by supporting the press-up motion and then by rotating your body. Better still, if you hold the T position then your core needs to work hard to keep you upright.
https://youtu.be/up3jpcoItm8
3 sets of 10 reps
With the decline press-up, your feet are elevated so that your body is at an angle to the floor rather than parallel. This works the upper chest and front shoulders more than the regular push-up.
https://youtu.be/XOMLu6riZLM
3 sets of 10 reps
This simple movement targets the main muscles of the chest, the pectoralis major and minor. In addition to exercising the chest, the incline Press-Up engages the shoulders (deltoid), arms (triceps) as well a long list of muscles throughout the abs, back, hips, and legs that act as stabilizers and prevent any sagging or arching of the spinal column during the movement.
https://youtu.be/4S06fZGalSY
3 sets of 10 reps
Now, if you want to challenge yourself, add this into your routine. A great conditioning exercise further strengthening your core with added movement. The same basics apply but for the alternating hands-on and off the object ensuring the feet move in tandem as you go. If you want to give this a try and need to take it easy, simply complete the motion then shuffle between hands.
This adds an element of balance and stability to the regular push up, forcing you to engage your core more. By using a stability ball or alternative object, you also allow your muscles to move through a wider range of motion. A great “all-in-one" movement working a wider range of the chest muscles than usual.
https://youtu.be/efzS8fXa_cw
3 sets of 10 reps
This chest flye alternative helps maximise the recruitment of muscle fibres in the chest and anterior deltoids because of its non-fixated pattern. This puts a strong demand on the muscles and with the added gravity, is a great exercise to improve your power to weight ratio.
https://youtu.be/0zOK15LYago
3 sets of 10 reps
The chest fly doesn't only strengthen your chest and shoulders but additionally improves your posture. This works the shoulders as well as the large, fanlike pectoral muscle of your chest. Flyes also engage the rhomboids in the upper back and the biceps as stabilizing muscles.
https://youtu.be/vxwOCfxdJ6g
3 sets of 10 reps
Picture the Diamond Press-Up. Now take this and slightly elevate the movement. This slightly changes the angle of the chest muscles worked and will isolate the Triceps even more so.
https://youtu.be/Nr1dPNJWpSs
4 sets of 12 reps
The classic dumbbell pullover is a widely used resistance exercise that primarily strengthens the muscles in the chest (pectoralis major) and the large wing-shaped muscles in the back (latissimus dorsi). By making variations to the movement, you can also engage the core muscles and the back of the upper arm (triceps).
https://youtu.be/kpzUfMkvZD4
13. Dumbbell Bench Press
4 sets of 12 reps
Using dumbbells allows a greater range of motion than using a barbell and this, in turn, means you can work more of the pec muscles during the exercise. Your pecs are the main muscles targeted by the exercise, but as a bonus, it also works your triceps.
Opting for dumbbells also trains each side in isolation, so you can’t rely on a stronger side to muscle up the weight like you can when using a barbell. If you do find that one side is struggling when using dumbbells, you can then focus on building your strength on that side to balance your body.
https://youtu.be/iPsN1WEQ-Yo
Tip: Grab a pair of dumbbells and rest them vertically on your thighs while sitting on the seat of the bench. Thrust with your knee the dumbbells up into position as you lie back.
4 sets of 12 reps
The incline press works the top of the chest and the front of your shoulders harder than the standard exercise, boosting the strength of your muscles and hopefully increasing the amount you’ll be able to lift when performing the standard flat bench press.
https://youtu.be/8xNKkSpxlh8
Tip: Grab a pair of dumbbells and rest them vertically on your thighs while sitting on the seat of the bench. Thrust with your knee the dumbbells up into position as you lie back.
You can alter the difficulty of the exercises by changing the sets, reps and rest period or even the time under tension ensuring the movement is performed at a slower rate. Other ways to make these easier can include moving to your knees for the movements.
Whatever the reason or obstacle, you can always alter your training and fulfil your goals from home. You can still work towards your desired chest while being unable to go to the gym and with the freedom to alter the workouts to change the difficulty, you will have no issues reaching your targets.
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