Every man who works out wants a powerful chest, but you don't have to spend hours upon hours in the gym benching. If you know-how, you can create a truly nice pair of pecs at home, and we're here to show you how.
Our at-home bodyweight chest workout is divided into three phases, each of which is meant to add a new layer of upper-body muscle in only eight weeks. The first phase increases endurance, the second increases strength, and the third phase increases explosiveness and quickness, allowing you to gain more weight.
The entire program is built around different variations of the traditional press-up. That's all there is to it. If you're new to the movement, we recommend starting with our entire guide on press-ups and press-up variations. For everyone else, get ready to drop down and use only your bodyweight to create a bigger, wider, and more muscular chest at home.
How to Do the Workout
By doing the first three of our chest exercises three times a week for a fortnight, you'll lay the groundwork for a bigger chest. Between workouts, take at least one day off. Complete three sets of each exercise, with one to two minutes of rest in between. Aim for 10 to 15 reps, but if that's too much for your chest, just do the best you can.
Move on to exercises four, five, six, and seven once you've completed the previous three exercises for two weeks. For the next four weeks, do these modifications twice a week. Perform four sets of each exercise, with one to two minutes of rest in between. Aim for ten to fifteen reps every set, or as many as you can.
You'll have gained base muscular endurance (weeks 1 and 2) and added strength after four weeks of hard effort. The third phase focuses on explosiveness and speed, which will give you an advantage in any sport that requires upper-body movement, as well as size and definition, which will let others know you've been working hard on your chest. However, it is not without difficulty. You'll now execute the identical exercises you did in phase two (weeks three to six), but in a circuit, one after the other with no rest in between. Each exercise should be performed 10 times. That's a complete set. Repeat for a total of four sets, resting for one to two minutes between sets. Collapsing is not required. Do this twice a week, with a three-day rest period in between. It'll come in handy.
Oh, and before you start, exercises eight to ten are optional (you'll be relieved to learn), but feel free to add them in after the first three weeks if your workouts start to seem stale.
10 Chest Workouts You Can Do at Home
1- Wide Press-up
You've probably done these before, either by accident or on purpose. Simply complete a conventional press-up with your hands wider than shoulder-width apart to accomplish the now.
2- Alternating Shuffle Press-up
Begin in the traditional press-up position. Move your right hand to the left until your two hands are nearby. Slide your left hand even more to the left until your hands are shoulder-width apart once more. Perform a press-up and then repeat on the other side, moving to the right. There are two press-ups in this rep, but only one rep.
3- Diamond Press-up
Perform a press-up by bringing your hands together so that the tips of your thumbs and index fingers contact. Keep your elbows tucked into the side of your body as you lower.
4- One-arm Press-up
With your right hand on the floor and your left hand on the box, do a press-up. Repeat with the other arm. That counts as one rep.
5- Cross-over Elevated Press-up
With your left hand on the box, do a one-arm press-up. Raise your right hand to the side of your left from the starting position. With your hands shoulder-width apart, lower your left hand to the floor. Perform a press-up. That's one repetition!
6- Elevated Diamond Press-up
The title gives you a hint: do a diamond press-up with both hands on the box. It's finished!
7- Dynamic Press-up
In the diamond press-up position, place your hands on a box. Lower your body and explode off the box, landing on the floor with the box between your hands. Keep an eye on that chin. Lower your body immediately and explode up, bringing your hands back to the starting position on the box. That counts as one rep. On this one, you've earned the right to a Balboa-style grunt. Let's get this party started, champ.
8- Spiderman Press-up
Put yourself in a standard press-up position. Bring your right knee to your right elbow, maintaining it above the ground, while you lower yourself to the floor. Return your leg to the starting position by pressing back up. Rep with the opposite leg.
9- Incline Press-up
On a bench, a chair, or a box, spread your hands somewhat wider than shoulder-width apart. Bend your arms and lower your body until your chest reaches the bench with your feet placed on the floor. Return to the beginning posture by pushing your body up.
10- Decline Press-up
Place your feet on a bench and your hands in front of you on the floor. Lower your body till your chest is practically touching the ground. Squeeze your chest and press your body back up to the beginning position. Before repeating, take a small pause at the top.
Related article: 9 Effective Push-Up Variations to Build Muscle
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