Push yourself back up to the starting position and repeat for as many reps desired.Keeping your elbows close to your body, slowly lower yourself until your upper arms are parallel with the ground.Sit on the edge of one chair and place your hands shoulder-width apart on the edge of the other chair.Place two chairs facing away from each other, separated by about a foot.All you need is two chairs and enough room to fit your body between them. Read More: Belly Breathing Vs Chest Breathing: Which Is Better?Ĭhest dips are a great way to target your chest without the use of equipment. Handstand push-ups : This version is performed upside down and requires a good foundation of strength.Plyometric push-ups : These are explosive push-ups in which you push yourself off the floor as quickly as possible and clap your hands before landing.Decline push-ups: Place your feet on an elevated surface like a chair, bench, or step and perform the exercise in the same way as a regular push-up.Single-arm push-ups : Performing a push-up with only one arm not only challenges your chest muscles, but it also works your core, obliques, and back.Superman push-ups : Instead of placing your chest on the floor, you only lower your upper body so your chin is an inch or two away from the ground.

Wide grip push-ups : Position your hands slightly wider than shoulder-width apart, which puts more emphasis on your pectoral muscles.

Diamond push-ups : Place your hands close together, forming a diamond shape with your index fingers and thumbs.

There are many push-up variations that work just as well, such as: Push yourself back up to the starting position and repeat for as many reps as desired.Keeping your core tight and your back straight, slowly lower your body by bending your elbows until your chest just touches the floor.Start in a plank position, with your hands shoulder-width apart and your feet together.The technique is fairly straightforward, and you can increase the difficulty by using a wider grip or putting your feet on an elevated surface. You can do them anywhere and they work your chest, shoulders, and triceps all at once. The push-up is a classic chest exercise that requires no equipment. One advantage at-home chest workouts without equipment have is that they are convenient and easy to do anywhere. Here are some of the best chest exercises you can do at home, with or without dumbbells. And if you do have access to dumbbells, you can use them to take your chest workouts to the next level. Fortunately, you don’t need any special equipment to work out your pecs-bodyweight exercises are just as effective. You may have noticed that at home workouts focus more on the arms and legs, now it’s time to give your chest some love. Not only can they look great, but a strong chest contributes to better posture and improved overall strength. Why You Should Do A Chest Workout At Homeīuilding strong pecs is a common goal for many gym-goers.Chest Workout At Home Without Equipment.To further challenge balance and core stability, do a single-arm extension on your right side before changing to your left side. Slowly return the weight to behind your head and repeat.Engage your core muscles and squeeze your triceps to press the dumbbells overhead until your arms are fully extended.The dumbbells will point down, and your elbows will point up. Bring both arms up to the ceiling, and then bend your elbows to 90 degrees.Stand with your feet shoulder-width apart and your arms at your sides, holding a dumbbell in each hand.Keep the weight light and focus on the number of reps. Performing this move while standing also pulls in your core muscles to help promote balance and stability, but if balance is an issue, you can do this exercise while sitting on a bench.

The tricep extension is an isolation exercise that targets the back of your arm (aka the triceps). Dumbbell arm workout at home Standing overhead triceps extension

Chest workouts at home