Chest Workout: At Home Without Equipment

Is it feasible to attain gym-like results doing a chest workout at home without using any equipment? The simplest explanation is that you'd have to put in a lot of work to achieve identical results. Even if you're just starting to exercise, this no-equipment chest workout at home is designed to help you gain muscles. We've put together a list of workouts to help you get started on creating a godly chest at home.

1) The wide push-up

The wide push-up is a modified variant of the standard push-up. Make your hands farther apart than they would normally be. Remember that the wider your hands are apart, the more difficult it is to do the task. This workout focuses on your pectoral muscles more than anything else. Practice 3 sets of it.  Go for 10 to 15 repetitions (depending on how far apart your hands are) and between each set, take a 45-second break.

2) Diamond Push-up

Make a diamond shape with your thumbs and index fingers by joining them together. The triceps and inner chest muscles are targeted more in this push-up position. This is yet another challenging pose that leaves you panting and aching. There are three sets in all. 5–7 reps (start with fewer reps to get in shape as this is a difficult workout), between each set, take a 45-second to 1-minute break.

3) Push-up Hold

 There are three varieties of this exercise: high, intermediate, and low push-up holds. The easiest variety is the tallest, and as you move lower, it becomes more difficult. With push-up holds, you're not just training your chest, but also your core and shoulders. The most important thing is to keep your body in a straight line. Hold a plank position while you push yourself up from the push-up. The more energy and strength you need, the lower you hold yourself. Between each set, rest for 30 to 45 seconds!

4) Decline Push-ups

 You'll need an elevated structure for this one. It would be sufficient to use a step, a small box, or a chair. Push-ups grow increasingly difficult when your feet are raised higher in the air. The arms, chest, core, and shoulders are all targeted in this workout. Your feet might be several inches to one foot above the ground. Because it's easy to lose your technique throughout this workout, start at a height that's comfortable for you. 3 sets of 5 repetitions, between each set, take a 45-second to 1-minute break.

5) Incline Push-ups

If you don't have any equipment, this is a great exercise for a home chest workout. This is simply a reversal of the prior activity. Your hands were lower than your feet in the last one; now it's the other way around. Push-ups on an incline target the middle and lower chest. The push-up becomes easier as the gradient increases. Start by placing your hands on the box or step you used in the last exercise. Repeat 3 sets for a total of 7 repetitions, pausing for 30-45 seconds after the sets.

6) Dips in the chair

To do this workout, you'll need two sturdy chairs. Place them shoulder length apart on either side of you. Place your hands on the backrest handle, cross your knees to lift them off the floor, then bend your arms to lower your body.

You don't need heavy weights or equipment to create a stunning chest if you're bored at home or just want to start working out at home. This chest workout at home works on your entire torso, as well as your shoulders and triceps.