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The Home Chest Workout You’ve Been Looking For

5th Nov 19

Your pectoral muscles are some of the strongest in your body, which can make them difficult to train without the right gym equipment. Luckily, we’ve put together a home chest workout that you can do with very little equipment. In fact, you can even use some household objects as weights. Ready to work your chest? Read on to find out more.

Want to move fast? Jump to the right section below.

  1. Push-Ups
  2. Decline Push-Ups
  3. Floor Chest Presses
  4. Floor Pec Flys
  5. Bridge Pose Chest Press
  6. Pullover
  7. Dumbbell Raises
  8. The Home Chest Workout


Man doing a push up

The staple upper body workout you can do anywhere, any time: the push up. This is the titan of home chest workouts. As far as chest workouts go, it’s very worthwhile to include and your technique only gets better the more you do it.

Decline Push-Ups

Woman doing a decline push up

Push ups are so good that we’ve put them in twice. This time, however, things get tough. Decline push ups are one of the best exercises that you can do for your upper chest. Just put your feet on something elevated and get to work. The higher you go, the more upper chest and shoulder activation you get.

Floor Chest Presses

Woman doing a chest press at home

Chest presses are an awesome way to really work your whole upper body. All you need is a floor and some dumbbells (or something heavy and sturdy). Laying on the floor means you can’t go wrong by going too low, which is a common problem many people face without knowing. Chest presses are the perfect way to really overload your pecs.

Floor Pec Flys

Close up shot of a man doing floor chest flyes

Pec flys are another huge chest builder, and they have a completely different dynamic to the other exercises, which is a great way to keep things moving forward. Pec flys use your chest and nothing else, so it’s a great isolator, too. Again, laying on the floor provides that protective element that prevents you from going too low.

Bridge Pose Chest Press

Woman doing glute bridges

It’s easy to forget about your lower chest when you’re doing a home workout, but it’s vital that you incorporate this type of exercise for a full chest workout. By adding a bridge pose to your chest press, you’ll be giving your lower chest the attention it deserves.


Woman doing chest pullover

Dumbbell pullovers are a classic chest exercise and an awesome way to hit a lot of muscles, hard. You may be able to lift more weight than you think, but to get things started, any weight will do. Make sure you keep your arms straight the whole time, and don’t go any lower than your head.

Dumbbell Raises

Man lifting up dumbbells

The final part of our chest workout is a variation on the pec fly but changing the mechanic to hit different angles. You need to hold a dumbbell or weight by your side and raise it upwards and outwards, until it’s in front of you. It’s like a cable pull, but with a dumbbell!

The Home Chest Workout

We’ve covered the exercises, so now it’s time to explain what to do with them. We’re sticking with the classic program of 5 sets of 10 or 4 sets of 12, which will compensate for the stronger exercises. Let’s go1

Push ups

5 sets of 10

Decline push ups

5 sets of 10

Chest press

4 sets of 12

Bridge pose chest press

4 sets of 12

Dumbbell pullovers

4 sets of 12

Dumbbell raises

5 sets of 10

Pec flys

4 sets of 12

If you feel like you’ve got more to give, it’s always worth trying to repeat each exercise to as a drop set to get the maximum burn. If you want to really turn things up a notch, check out some of the equipment you can buy to make it the best workout possible.

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.