big chest at home workout without equipment 💪 TRY THIS FOR BIGGER CHEST IN 2 WEEKS

When you’re working on your chest muscles, you’ll mostly be targeting your pectoralis major and minor muscles, as well as your deltoids. These are the muscles that stretch right across your chest and under your armpits, as well as your shoulders. Before you get started on the main work outs, it’s important to warm up properly in order to prepare yourself and help make sure you don’t get injured.

Start off with some stretches. For example, hook your fingers together behind your back and raise your arms up behind you. Keeping them as straight as possible as you do so. Once you’ve stretched out, try doing some low-intensity dynamic movements. These can include things like gentle press ups against the wall. Anything to get your muscles moving and warm, but without tiring yourself out.

neck. Make sure you don’t flex at the hips or curve your back. This will reduce the effectiveness of the push up and potentially put you at risk of hurting yourself.

To do a single push up, bend your elbows and get your chest as close to the floor as possible. Make sure to keep your back and legs in a straight line the whole time, or you won’t get the benefits. Do a set of 10 reps, take a 30 second break and start again. Do three sets and that’s you done. Once this starts to get a little easier, start increasing the number of reps in each set. Add two reps to each set every time you want to push yourself further.

If you want to get the most out of each push up and ensure you keep your form, it’s important you complete each rep in a slow, controlled manner. Don’t rush through them as this will give you the tendency to lose your shape and not get as much out of each push up.
Slightly Easier Push-ups
Bear with us, push-ups are going to be a consistent theme in this piece, but trust us, it’s worth it. If you’re working out for the first time in a while, or are new to home chest workouts, then it might be that standard push-ups are a little tricky to start off with. If this is the case, then there are ways to make them a little easier before you graduate to a full-on push up.

Firstly, instead of being on your toes for your push up, you can do it on your knees. It’s still important to keep your back and legs straight all the way down to your knees, however. Once these start to get a little too easy, then you can graduate to the next step.

Push-ups are easier if your hand position is higher than your foot position. With this in mind, get in a standard push up position, but instead of having your hands on the floor, raise them slightly – on a sofa arm or chair seat. Everything else about the technique is the same. These are known as incline push-ups.
Decline Push-ups
Unsurprisingly, these are the opposite of the incline push-ups described above and are a really effective home chest workout. If you get your feet higher than your hands, then your push-ups are going to be trickier. This is because you can get your chest lower to the ground and really push those pectoralis major and deltoid muscles. We only really advise trying these if you’re looking for a new challenge.

Whatever the reason you can’t make it to the gym for chest day this week. Maybe you car’s broken down. Maybe the weather’s foul. Maybe you just don’t have time. It doesn’t really matter. What does matter is that you still get your chest workout in. That’s why we’ve come up with these 10 fantastic home chest workouts to help you keep on track to reach those fitness goals.
TOP 10 HOME CHEST WORKOUTS
When you’re working on your chest muscles, you’ll mostly be targeting your pectoralis major and minor muscles, as well as your deltoids. These are the muscles that stretch right across your chest and under your armpits, as well as your shoulders. Before you get started on the main work outs, it’s important to warm up properly in order to prepare yourself and help make sure you don’t get injured.

Start off with some stretches. For example, hook your fingers together behind your back and raise your arms up behind you. Keeping them as straight as possible as you do so. Once you’ve stretched out, try doing some low-intensity dynamic movements. These can include things like gentle press ups against the wall. Anything to get your muscles moving and warm, but without tiring yourself out.

home chest workouts

1. Standard Push-ups
It’s an oldie, but a goodie. The push up (or press up – the terms are interchangeable) is a fantastic chest workout. Lie face down flat on the floor, have your hands in line with your shoulders and extend your arms so they’re straight. Then, get up on your toes, keeping a straight line all the way from your heels to your neck. Make sure you don’t flex at the hips or curve your back. This will reduce the effectiveness of the push up and potentially put you at risk of hurting yourself.

To do a single push up, bend your elbows and get your chest as close to the floor as possible. Make sure to keep your back and legs in a straight line the whole time

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